Target heart rate calculator
Your heart rate is one way to check how hard you're exercising. Enter your age to estimate your maximum heart rate and the heart rate ranges for moderate and vigorous activity.
How it's worked out
- Estimated maximum heart rate = 220 minus your age. For a 50-year-old, that's 170 beats per minute.
- Moderate activity: about 64% to 76% of your maximum.
- Vigorous activity: about 77% to 93% of your maximum.
How to check your pulse
- Stop briefly and place two fingers (not your thumb) on the inside of your wrist, below the thumb, or on the side of your neck.
- Count the beats for 30 seconds and multiply by 2 to get beats per minute.
- Or use a fitness watch or heart rate monitor.
Good to know
- 220 minus age is a rough estimate. Your real maximum may be higher or lower.
- Some medicines, such as beta-blockers for blood pressure or heart conditions, lower your heart rate, so these zones won't fit. Ask your doctor what to aim for.
- The "talk test" works too: in moderate activity you can talk but not sing; in vigorous activity you can only say a few words before pausing for breath.
- If you have a heart condition or other long-term condition, are pregnant, or are new to exercise, talk to your doctor before starting.
- Stop and get urgent help if you have chest pain, severe shortness of breath, or feel faint while exercising.