A healthy heart rate during exercise depends on your age, fitness level, and the intensity of your workout. Here’s how to figure out your ideal range:
🧮 Step 1: Know Your Max Heart Rate
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The general formula is:
220 – your age = estimated max heart rate-
Example: If you’re 30 → 220 - 30 = 190 bpm (beats per minute)
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💓 Target Heart Rate Zones
These are percentages of your max heart rate based on workout intensity:
| Intensity | % of Max HR | Goal | How it feels |
|---|---|---|---|
| Low (Warm-up/Recovery) | 50–60% | Improve overall health | Easy, light effort |
| Moderate (Fat Burn/Cardio) | 60–70% | Burn fat, improve endurance | Slightly out of breath, can talk |
| Vigorous (HIIT/Performance) | 70–85% | Boost stamina, strength | Breathing hard, can't talk easily |
| Max Effort (Short bursts only) | 85–100% | Anaerobic, power | Very intense, short duration only |
🧠 Important Notes
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Beginners should stay in the 50–70% range.
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Athletes or advanced exercisers may train in higher zones more often.
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Listen to your body: Dizziness, chest pain, or extreme shortness of breath = stop and rest.