Target Heart Rate Charts


Click on the images and links below to download 4 different target heart rate charts. What a better way to decorate your gym or use them as references. 

Printable target heart rate chart small 11 by 8.5 inches.

Download medium sized target heart rate chart (17" by 11"). 

Large target heart rate chart

Large Heart Rate Chart

Fat Burning Heart Rate Zone Chart

If you are trying to lose weight by burning fat, it is important to monitor your heart rate while exercising. Below is a chart you may use to determine the proper heart rate zone for your body. 

Click image below to download jpg format.

Heart rate chart to determine your target rate.


Heart rate chart (Word format)

If you are trying to burn fat, it is good to find your target heart rate zone. Generally, you if you stay within a certain ideal range for the most effective workouts. The heart rate zone is calculated by multiplying your maximum heart rate by 55%-65%. Staying in this zone may help you to lose weight by burning fat.

The American College of Sports Medicine (ACSM) recommends an exercise intensity range of 55-69% of the maximal heart rate for beginners and 55%-90% for experienced exercisers. The maximum heart rate in beats per minute (bpm) can be estimated by subtracting the age from 220. For example, a 20 year old college student has an estimated maximum heart rate of 200 (220-20). The exercise intensity for this individual is established by multiplying 200 times the training range (200x .55 =110; 200 x .90 =180). It is important to remember that whenever intensities are estimated, the duration of the exercise session and the initial fitness level must be considered.

Healthy adults should follow a generally accepted three stage program which includes an initial conditioning stage; an improvement stage; and a maintenance stage.

I Initial Conditioning Stage (4-6 weeks)

Mode: Continuous rhythmic, aerobic exercise- may include low level cardio respiratory activities and light muscular endurance exercise.

Intensity: 55% to 69% of HR max

Duration: 15 to 20 minutes

II Improvement Stage (4-5 months)

Mode: Activities using large muscle groups in a rhythmical and continuous manner (e.g., walking, hiking, running, stair climbing, swimming, cycling, dancing, cross country skiing, rope stepping, ect)

Intensity: 55% to 69% of HR max

Duration: 15 to 20 minutes of continuous aerobic activity

Frequency: 3 to 5 sessions per week

III Maintenance Stage: (after the first six months of training)

Mode: continuous, rhythmic aerobic exercise – activities the individual enjoys

Intensity: 55% to 90% of HR max

Duration: 20 to 30 minutes of continuous aerobic activity

Frequency: 3 sessions per week 

Maximum Heart Rate Chart

Below is a chart you may use to determine your maximum heart rate in relationship to your age.

Maximum heart rate chart in relation to your age.

Target Heart Rate Exercise Chart

Calculating your target heart is one of the methods used to show you the intensity you are working out at. It is recommended the you workout at an intensity of 50-85% of your max heart rate. The chart below is a simple way to figure out your target heart rate. Just find your age range and you will see your estimated target heart rate and maximum heart rate to get the best results. 


Your Age Target Range HR 50-85% Max Heart Rate
20 100-170 beats per minute 200 beats per minute
25 98–166 beats per minute 195 beats per minute
30 95–162 beats per minute 190 beats per minute
35 93–157 beats per minute 185 beats per minute
40 90–153 beats per minute 180 beats per minute
45 88–149 beats per minute 175 beats per minute
50 85–145 beats per minute 170 beats per minute
55 83–140 beats per minute 165 beats per minute
60 80–136 beats per minute 160 beats per minute


Here's the formula that was used to get the target heart rate range. 


1.) 220 - age = estimated max HR


2.) estimated max HR x percentage you want to workout at (e.g.,50-85%) = target HR

Printable exercise heart rate chart 

 Download heart Rate Chart (Pdf format)

 Download heart Rate Chart Template (Word format)