Target Heart Rate
Target heart rate (THR) is the heart rate that you should aim to achieve for a specific workout. This target number depends on your age and the level of intensity at which you choose to exercise. For maximum health benefits it is recommended that you maintain your THR for at least 20 minutes, five days per week.
To gain health and fitness benefits, cardiovascular exercise should be performed at an intensity of 60-85% of one's maximum heart rate (MHR). The intensity you choose depends on your current fitness level and exercise goals. For beginners it is recommended to stay at the low end, 60% of your MHR, and focus on building your endurance to maintain the activity for a longer period of time (min 20-30 mins). As your endurance improves you can slowly increase your intensity.
With consistent training in a range of 60-85% of your MHR you should experience improved functioning of your heart and lungs, decreased cholesterol, weight loss, improved fitness level, reduced stress levels and other health benefits such as decreased risk of certain cancers and heart disease.
Enter your age to determine your target heart rate range:
