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Heart Rate Range Table

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%

age	50%	60%	65%	70%	75%	80%	90%
10	140	154	161	168	175	182	196
11	140	153	160	167	174	181	195
12	139	153	160	167	174	180	194
13	139	152	159	166	173	180	193
14	138	152	158	165	172	179	192
15	138	151	158	165	171	178	192
16	137	150	157	164	171	177	191
17	137	150	156	163	170	176	190
18	136	149	156	162	169	176	189
19	136	149	155	162	168	175	188
20	135	148	155	161	168	174	187
21	135	147	154	160	167	173	186
22	134	147	153	160	166	172	185
23	134	146	153	159	165	172	184
24	133	146	152	158	165	171	183
25	133	145	151	158	164	170	183
26	132	144	151	157	163	169	182
27	132	144	150	156	162	168	181
28	131	143	149	155	162	168	180
29	131	143	149	155	161	167	179
30	130	142	148	154	160	166	178
31	130	141	147	153	159	165	177
32	129	141	147	153	159	164	176
33	129	140	146	152	158	164	175
34	128	140	145	151	157	163	174
35	128	139	145	151	156	162	174
36	127	138	144	150	156	161	173
37	127	138	143	149	155	160	172
38	126	137	143	148	154	160	171
39	126	137	142	148	153	159	170
40	125	136	142	147	153	158	169
41	125	135	141	146	152	157	168
42	124	135	140	146	151	156	167
43	124	134	140	145	150	156	166
44	123	134	139	144	150	155	165
45	123	133	138	144	149	154	165
46	122	132	138	143	148	153	164
47	122	132	137	142	147	152	163
48	121	131	136	141	147	152	162
49	121	131	136	141	146	151	161
50	120	130	135	140	145	150	160
51	120	129	134	139	144	149	159
52	119	129	134	139	144	148	158
53	119	128	133	138	143	148	157
54	118	128	132	137	142	147	156
55	118	127	132	137	141	146	156
56	117	126	131	136	141	145	155
57	117	126	130	135	140	144	154
58	116	125	130	134	139	144	153
59	116	125	129	134	138	143	152
60	115	124	129	133	138	142	151
61	115	123	128	132	137	141	150
62	114	123	127	132	136	140	149
63	114	122	127	131	135	140	148
64	113	122	126	130	135	139	147
65	113	121	125	130	134	138	147
66	112	120	125	129	133	137	146
67	112	120	124	128	132	136	145
68	111	119	123	127	132	136	144
69	111	119	123	127	131	135	143
70	110	118	122	126	130	134	142
71	110	117	121	125	129	133	141
72	109	117	121	125	129	132	140
73	109	116	120	124	128	132	139
74	108	116	119	123	127	131	138
75	108	115	119	123	126	130	138
76	107	114	118	122	126	129	137
77	107	114	117	121	125	128	136
78	106	113	117	120	124	128	135
79	106	113	116	120	123	127	134
80	105	112	116	119	123	126	133

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.

Any comments, suggestions, or corrections? Please let us know.

Old Comments

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 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?

Heart Rate Range Table

Table of heart rate at training intensities from 50-90%

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age	50%	60%	65%	70%	75%	80%	90%
10	140	154	161	168	175	182	196
11	140	153	160	167	174	181	195
12	139	153	160	167	174	180	194
13	139	152	159	166	173	180	193
14	138	152	158	165	172	179	192
15	138	151	158	165	171	178	192
16	137	150	157	164	171	177	191
17	137	150	156	163	170	176	190
18	136	149	156	162	169	176	189
19	136	149	155	162	168	175	188
20	135	148	155	161	168	174	187
21	135	147	154	160	167	173	186
22	134	147	153	160	166	172	185
23	134	146	153	159	165	172	184
24	133	146	152	158	165	171	183
25	133	145	151	158	164	170	183
26	132	144	151	157	163	169	182
27	132	144	150	156	162	168	181
28	131	143	149	155	162	168	180
29	131	143	149	155	161	167	179
30	130	142	148	154	160	166	178
31	130	141	147	153	159	165	177
32	129	141	147	153	159	164	176
33	129	140	146	152	158	164	175
34	128	140	145	151	157	163	174
35	128	139	145	151	156	162	174
36	127	138	144	150	156	161	173
37	127	138	143	149	155	160	172
38	126	137	143	148	154	160	171
39	126	137	142	148	153	159	170
40	125	136	142	147	153	158	169
41	125	135	141	146	152	157	168
42	124	135	140	146	151	156	167
43	124	134	140	145	150	156	166
44	123	134	139	144	150	155	165
45	123	133	138	144	149	154	165
46	122	132	138	143	148	153	164
47	122	132	137	142	147	152	163
48	121	131	136	141	147	152	162
49	121	131	136	141	146	151	161
50	120	130	135	140	145	150	160
51	120	129	134	139	144	149	159
52	119	129	134	139	144	148	158
53	119	128	133	138	143	148	157
54	118	128	132	137	142	147	156
55	118	127	132	137	141	146	156
56	117	126	131	136	141	145	155
57	117	126	130	135	140	144	154
58	116	125	130	134	139	144	153
59	116	125	129	134	138	143	152
60	115	124	129	133	138	142	151
61	115	123	128	132	137	141	150
62	114	123	127	132	136	140	149
63	114	122	127	131	135	140	148
64	113	122	126	130	135	139	147
65	113	121	125	130	134	138	147
66	112	120	125	129	133	137	146
67	112	120	124	128	132	136	145
68	111	119	123	127	132	136	144
69	111	119	123	127	131	135	143
70	110	118	122	126	130	134	142
71	110	117	121	125	129	133	141
72	109	117	121	125	129	132	140
73	109	116	120	124	128	132	139
74	108	116	119	123	127	131	138
75	108	115	119	123	126	130	138
76	107	114	118	122	126	129	137
77	107	114	117	121	125	128	136
78	106	113	117	120	124	128	135
79	106	113	116	120	123	127	134
80	105	112	116	119	123	126	133

age	50%	60%	65%	70%	75%	80%	90%
10	140	154	161	168	175	182	196
11	140	153	160	167	174	181	195
12	139	153	160	167	174	180	194
13	139	152	159	166	173	180	193
14	138	152	158	165	172	179	192
15	138	151	158	165	171	178	192
16	137	150	157	164	171	177	191
17	137	150	156	163	170	176	190
18	136	149	156	162	169	176	189
19	136	149	155	162	168	175	188
20	135	148	155	161	168	174	187
21	135	147	154	160	167	173	186
22	134	147	153	160	166	172	185
23	134	146	153	159	165	172	184
24	133	146	152	158	165	171	183
25	133	145	151	158	164	170	183
26	132	144	151	157	163	169	182
27	132	144	150	156	162	168	181
28	131	143	149	155	162	168	180
29	131	143	149	155	161	167	179
30	130	142	148	154	160	166	178
31	130	141	147	153	159	165	177
32	129	141	147	153	159	164	176
33	129	140	146	152	158	164	175
34	128	140	145	151	157	163	174
35	128	139	145	151	156	162	174
36	127	138	144	150	156	161	173
37	127	138	143	149	155	160	172
38	126	137	143	148	154	160	171
39	126	137	142	148	153	159	170
40	125	136	142	147	153	158	169
41	125	135	141	146	152	157	168
42	124	135	140	146	151	156	167
43	124	134	140	145	150	156	166
44	123	134	139	144	150	155	165
45	123	133	138	144	149	154	165
46	122	132	138	143	148	153	164
47	122	132	137	142	147	152	163
48	121	131	136	141	147	152	162
49	121	131	136	141	146	151	161
50	120	130	135	140	145	150	160
51	120	129	134	139	144	149	159
52	119	129	134	139	144	148	158
53	119	128	133	138	143	148	157
54	118	128	132	137	142	147	156
55	118	127	132	137	141	146	156
56	117	126	131	136	141	145	155
57	117	126	130	135	140	144	154
58	116	125	130	134	139	144	153
59	116	125	129	134	138	143	152
60	115	124	129	133	138	142	151
61	115	123	128	132	137	141	150
62	114	123	127	132	136	140	149
63	114	122	127	131	135	140	148
64	113	122	126	130	135	139	147
65	113	121	125	130	134	138	147
66	112	120	125	129	133	137	146
67	112	120	124	128	132	136	145
68	111	119	123	127	132	136	144
69	111	119	123	127	131	135	143
70	110	118	122	126	130	134	142
71	110	117	121	125	129	133	141
72	109	117	121	125	129	132	140
73	109	116	120	124	128	132	139
74	108	116	119	123	127	131	138
75	108	115	119	123	126	130	138
76	107	114	118	122	126	129	137
77	107	114	117	121	125	128	136
78	106	113	117	120	124	128	135
79	106	113	116	120	123	127	134
80	105	112	116	119	123	126	133

age	50%	60%	65%	70%	75%	80%	90%
10	140	154	161	168	175	182	196
11	140	153	160	167	174	181	195
12	139	153	160	167	174	180	194
13	139	152	159	166	173	180	193
14	138	152	158	165	172	179	192
15	138	151	158	165	171	178	192
16	137	150	157	164	171	177	191
17	137	150	156	163	170	176	190
18	136	149	156	162	169	176	189
19	136	149	155	162	168	175	188
20	135	148	155	161	168	174	187
21	135	147	154	160	167	173	186
22	134	147	153	160	166	172	185
23	134	146	153	159	165	172	184
24	133	146	152	158	165	171	183
25	133	145	151	158	164	170	183
26	132	144	151	157	163	169	182
27	132	144	150	156	162	168	181
28	131	143	149	155	162	168	180
29	131	143	149	155	161	167	179
30	130	142	148	154	160	166	178
31	130	141	147	153	159	165	177
32	129	141	147	153	159	164	176
33	129	140	146	152	158	164	175
34	128	140	145	151	157	163	174
35	128	139	145	151	156	162	174
36	127	138	144	150	156	161	173
37	127	138	143	149	155	160	172
38	126	137	143	148	154	160	171
39	126	137	142	148	153	159	170
40	125	136	142	147	153	158	169
41	125	135	141	146	152	157	168
42	124	135	140	146	151	156	167
43	124	134	140	145	150	156	166
44	123	134	139	144	150	155	165
45	123	133	138	144	149	154	165
46	122	132	138	143	148	153	164
47	122	132	137	142	147	152	163
48	121	131	136	141	147	152	162
49	121	131	136	141	146	151	161
50	120	130	135	140	145	150	160
51	120	129	134	139	144	149	159
52	119	129	134	139	144	148	158
53	119	128	133	138	143	148	157
54	118	128	132	137	142	147	156
55	118	127	132	137	141	146	156
56	117	126	131	136	141	145	155
57	117	126	130	135	140	144	154
58	116	125	130	134	139	144	153
59	116	125	129	134	138	143	152
60	115	124	129	133	138	142	151
61	115	123	128	132	137	141	150
62	114	123	127	132	136	140	149
63	114	122	127	131	135	140	148
64	113	122	126	130	135	139	147
65	113	121	125	130	134	138	147
66	112	120	125	129	133	137	146
67	112	120	124	128	132	136	145
68	111	119	123	127	132	136	144
69	111	119	123	127	131	135	143
70	110	118	122	126	130	134	142
71	110	117	121	125	129	133	141
72	109	117	121	125	129	132	140
73	109	116	120	124	128	132	139
74	108	116	119	123	127	131	138
75	108	115	119	123	126	130	138
76	107	114	118	122	126	129	137
77	107	114	117	121	125	128	136
78	106	113	117	120	124	128	135
79	106	113	116	120	123	127	134
80	105	112	116	119	123	126	133