Your Target Heart Rate (THR) helps you get the most out of your workouts. It provides a guideline to maximize the benefits of whatever activity you enjoy. Therefore, your heart rate is the best indicator of whether you are working hard or hardly working. A Target Heart Rate is a level of intensity or how hard your body is working when exercising. Monitoring your heart rate while you’re active is the best way to adjust your effort to reach your target heart rate.
Maximum Heart Rate (MHR)
Before calculating your Target Heart Rate, you must determine your maximum heart rate (Max HR or MHR). The maximum heart rate is the number of beats the heart makes in a minute under maximum stress. Therefore, it is the primary benchmark to indicate the maximum output from a person’s body.
Your maximum heart rate can be determined using one of many formulas. Unfortunately, the most common formulas do not account for gender. However, a study at Northwestern University found that the standard formulas to determine the maximum heart rate for women are too high. Therefore, they published a formula based on a 16-year study of almost 5,500 healthy women aged 35 to 93.
| 220 – Age | The most common maximum heart rate formula |
| 207 – (0.7 x Age) | A more precise formula for those over 40 |
| 211 – (0.64 x Age) | A slightly more precise formula for active people |
| 206 – (0.88 x Age) | Northwestern University’s formula for women |
These formulas are good enough to give a general idea of your maximum heart rate. To be more precise, speak with your doctor or health professional about performing a VO2 max or other test.
Target Heart Rate Intensities
As you age, your maximum heart rate decreases. However, Target Heart Rates are represented as a percentage of your maximum heart rate and expressed as intensity. In other words, the higher the intensity, the harder your body works. Although the percentages vary from different sources, they generally fall within three primary ranges.
Low intensity is between 30% and 50% of your maximum heart rate. For beginners and athletes alike, it helps condition the body for new activities or serves as a recovery session between more intense workouts. Low-intensity exercise can help reduce the risk of injury while preparing the body for more vigorous activities.
Moderate intensity is between 50% and 70% of your maximum heart rate. Consequently, moderate activity feels somewhat challenging—for example, your breathing rate increases, but you’re not out of breath. You can carry on a conversation, but you can’t sing. Also, you develop a light sweat after about 10 minutes of activity.
Vigorous intensity is 70% – 85% of your maximum heart rate. Therefore, vigorous activity feels challenging. For example, your breathing is deep and rapid, and you can’t say more than a few words without pausing for a breath. Moreover, you develop a sweat after only a few minutes of activity.
Intensities above 85% are anaerobic activities. Anaerobic activities tend to be activities such as high-intensity interval training that helps build endurance, muscle strength, and power. On the other hand, moderate and vigorous intensity helps improve overall cardiovascular health and maintain a healthy weight.
Regardless of intensity, all activity and exercise is good. However, too much can result in burnout, injury, and overtraining. Therefore, listen to your body and make adjustments as needed. Also, your doctor or health professional can help determine what’s best for you.
Using THR Charts
A Target Heart Rate Chart provides a quick reference to determine the desirable heart rate range for a particular intensity. Here is an example based on the previously mentioned intensities in beats per minute:
| Age | Max | Mod | Vig |
|---|---|---|---|
| 20 | 200 | 101 – 140 | 141 – 171 |
| 25 | 195 | 99 – 137 | 138 – 167 |
| 30 | 190 | 96 – 133 | 134 – 163 |
| 35 | 185 | 94 – 130 | 131 – 158 |
| 40 | 180 | 91 – 126 | 127 – 154 |
| 45 | 175 | 89 – 122 | 123 – 150 |
| 50 | 170 | 86 – 119 | 120 – 146 |
| 55 | 165 | 84 – 115 | 116 – 141 |
| 60 | 160 | 81 -112 | 113 – 137 |
| 65 | 155 | 79 – 109 | 110 – 133 |
| 70 | 150 | 76 – 105 | 106 – 129 |
| 75 | 145 | 74 – 102 | 103 – 124 |
| 80 | 140 | 71 – 98 | 99 – 120 |
Since these figures are averages, they should only be used as a general guideline. Additionally, there are different formulas depending on where you live. To make it easier, our THR Calculator lets you choose a formula and does the math for you.
Monitoring your Heart Rate
The only way to know if you’re at your target heart rate is to check your pulse periodically while you’re active. On the other hand, you can use a heart monitor, fitness tracker, or smartwatch to check your current heart rate at any time. However, you can stop briefly to check your pulse if you do not have those gadgets.
Fortunately, you can take your pulse from your neck below your ear or on the thumb side of your wrist. First, place your first two fingers (not your thumb) and press lightly over the artery. Next, count the number of heartbeats for 15 seconds. Then, multiply it by four to find your current pulse.
With each observation of your heart rate, you can increase or decrease your effort until your pulse is in your target range.
The Takeaway
Training based on your heart rate can help you get the most out of your workouts. Exercising at a high intensity can be uncomfortable and challenging. Although, when you enjoy exercising, you will look forward to getting your heart pumping and sweating.
You will exercise at different intensities when training for a specific goal. Your heart rate is the best indicator of whether you are exercising in the desired target heart rate zone. Regardless, always go at your own pace and stay consistent. Don’t force your way through a workout. Make sure to listen to your body and take a rest day when you need to. This way, you can reduce your chances of becoming injured and continue to make steady progress toward your goals.
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Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
