IROPE Target Zone

Target Heart Rate Zone

To find your target zone in this table, look at the age category that is closest to your age. Check your target zone by taking your heart rate after 5 minutes of exercise

Age In Years
Target Zone
(heart beats
per minute)
20
120-150
25
117-146
30
114-142
35
111-138
40
108-135
45
105-131
50
102-127
55
99-120
60
93-116
70
90-113


Target Heart Rate Zone - The heart rate range determined by the American College of Sports Medicine (ACSM) to be optimum for improving aerobic fitness. The formula for obtaining a target heart rate equals 220 minus age x 60% to 85%, depending upon individual's fitness goals and physical condition 

Note:  If you're just starting out, it is also good to know your Resting Heart Rate and your Recovery Heart Rate 
 
Your Resting Heart Rate is defined as - Heart rate measure taken during rest
 
Your Recovery Heart Rate is the measure taken at the conclusion of exercise. The amount of time it takes to return the heart rate to pre-exercise rates is an indication of cardiovascular fitness.

 
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