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Maximum Heart Rate
The chart below shows how various levels of exertion produce different heart rates.
By targeting the appropriate rate during activity, you can get the most out of your
fitness routine. To calculate your Maximum Heart Rate (MHR) per minute, subtract
your age from 220.
Age
20
yrs. old
30
yrs. old
40
yrs. old
50
yrs. old
60
yrs. old
70
yrs. old
220 – (Age) = MHR
Heart Rate Pattern During Exercise
When you achieve the maximum from any specific exercise, your heart rate should follow
the pattern shown in the chart below. Measure heart rate during your exercise routine where
indicated by ( • ). Warm-up and cool-down periods are important to obtain best results.
100%
80%
70%
50%
% of
MHR
Resting
Warm up
% of Maximum Heart Rate
40%
50%
Moderate Training
80
100
76
95
72
90
68
85
64
80
60
75
Exercise Stage
70%
60%
Strenuous
120
140
114
133
108
126
102
119
96
112
90
105
Recovery
Cool down
80%
Intense Training
160
152
144
136
128
120
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