Use this table to help you set your training intensity based on your heart rate level, using Target Heart Rate (THR). The numbers in this table are based on the Karvonen Formula, using an estimated maximum heart rate and a resting heart rate of 70 bpm. You can get a more accurate figure using actual numbers for resting heart rate and max heart rate and using this Karvonen Calculator.
Table of heart rate at training intensities from 50-90%
- Determine your own heart rate training ranges using the Karvonen Calculator.
- About the Karvonen Formula
- About Maximal Aerobic Speed (MAS)
- All About Heart Rate and Exercise
- Table of maximum heart rate
- measuring heart rate
- See also related article 'Weight Management and Heart Rate Monitors'
- Heart Rate Monitors in the fitness store.
Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.
- James (2013)
What happens if i got 193 bpm and im 25 years old ? i just did
- Marcos Torres James (2013)
Yeah same here. Once, I maxed out at 204bpm and I'm 34. A straight 3 mile jog, I average 187bpm. I checked my heart rate with a hr monitor then checked my pulse to confirm. Anyone have an explanation for this?
- Eric Marcos Torres (2014)
I'm pretty sure it has to do whit an individuals genetics and body type. not everyone's the same. stress and diet can also have an affect.
- Rachel (2014)
Ppl are talking about going over what the far right of the table shows for eir age...
First notice that this table is actually only up to 90%, not 100 (which is "max") and even then, it's an average estimate because everyone's weight, height, diet, muscle %, stress levels, anatomy, exercise levels, genetics, and overall health are varied, ESPECIALLY in America (where there's both extreme ends of the spectrums for weight and and exercise level compared to most countries due to obesity here).
So I wouldn't read TOO much into it & use it just as a guide and then tweeked to your 'norm'
- Rojer Rachel (2014)
I am 71 and can easily touch 133 beats but I feel like going higher. Is it harmful t do that.
- Peter Rojer (2014)
not if you are regularly exercising to a reasonable level and have no heart problems. I am 75 and my heart rate was up to 171 on Monday during a military fitness training session. My resting heart rate is just above 50, so I would expect your resting heart rate to be well below 70 if you are exercising regularly
- Liz (2014)
Well the chart is got a resting heart rate of 70 so youll have to adjust according to your own resting heart rate
- Simon (2016)
I am 53, I run 5 miles 3 times a week, my resting heart rate is 39 , when running my heart rate reaches to 173, my Vo max is 53, I think if you have kept fit at a young age, there shouldn't be a problem in pushing your heart rate to the Max, it's also good to know that your heart rate goes back down quick enough, Simon
- Jen Maddison Simon (2016)
I'm 45yr old female and my RHR is 39. I run and do a lot of classes at the gym. My 100% on myzone is 176. I searched if my RHR was OK as I was getting worried. The world record is recorded at 27 so still a bit to go yet
- Jimmy (2016)
66 year old man resting heart rate 56
Walk 10 miles heart rate 100
Takes 4 hours to return to normal
- Caleb (2016)
I ran at seven miles per hour for twenty minutes, what percentage would that be? BTW my bmp was 141
- 2ironic (2015)
I'm 52 and I do Insanity workouts about 3 times a week. My resting rate is 54 and I regularly hit peaks of 165-180 during workouts. I have gone over that, but I feel like I am hitting my limit at about 180.
- Mark W 2ironic (2016)
I'm 51 . I used to do karate at a high level until about 6 years ago when my disabled son was born . Hence the dramatic stop in my usual regime of training . I now do insanity max 30 , kettle bell tabata and resistant band work twice a day 5 days a week . I've a resting heart rate of 54/55 bpm. I reach an average training heart rate of 139 bpm. It's my recovery rate I watch the most . I never monitored anything in my karate days . I just wasted at every session . I felt fit and that's all that mattered . My view is to drive as hard as you can and be smart with food , rest and trading patterns . Any advice is welcome ladies and gents , as I'm here to learn and improve . Live long and strong . Mark
- Dan (2014)
I've worked out for an hour my heart rate is 144 over 125 at 100% intensity my age is 53 I'm a male is this good
- Erik (2014)
What happens if my heart rate is 121 bpm and I'm 15?