Target Heart Rate Chart by Age
Your maximum heart rate and the main training zones by age, in beats per minute — a quick reference for keeping exercise at the right intensity.
How to use this chart
Find your age and read across. Max HR is the estimated ceiling (220 − age). Fat burn (60–70%) is easy, sustainable effort; aerobic (70–80%) builds cardio fitness; anaerobic (80–90%) is hard interval work. Most training mixes the zones.
| Age | Max HR | Light (60–70%) | Moderate (70–80%) | Hard (80–90%) |
|---|---|---|---|---|
| 20 | 200 bpm | 120–140 | 140–160 | 160–180 |
| 25 | 195 bpm | 117–137 | 137–156 | 156–176 |
| 30 | 190 bpm | 114–133 | 133–152 | 152–171 |
| 35 | 185 bpm | 111–130 | 130–148 | 148–167 |
| 40 | 180 bpm | 108–126 | 126–144 | 144–162 |
| 45 | 175 bpm | 105–123 | 123–140 | 140–158 |
| 50 | 170 bpm | 102–119 | 119–136 | 136–153 |
| 55 | 165 bpm | 99–116 | 116–132 | 132–149 |
| 60 | 160 bpm | 96–112 | 112–128 | 128–144 |
| 65 | 155 bpm | 93–109 | 109–124 | 124–140 |
| 70 | 150 bpm | 90–105 | 105–120 | 120–135 |
Methodology
Maximum heart rate uses the common 220 − age estimate, and each zone is a percentage of that maximum, computed with this site's unit-tested target-heart-rate function. Individual maximums vary by 10–20 bpm. For personalised zones using your resting heart rate (the more accurate Karvonen method), use the target heart rate calculator. Consult a doctor before starting intense exercise. This is general information, not medical advice.
Embed this table on your site — free
Add this free, mobile-friendly Target heart rate chart to your own website. Paste the code where you want it to appear — it stays up to date automatically, and the frame resizes to fit.
Please keep the attribution link — it's what keeps these tools free to use and embed.