Calculating workout intensity

STEP 1: Calculate Your Maximum Heart Rate

Subtract your age from the number 220 to get your maximum heart rate. If you are 25, for example, your max heart rate is 195. This represents the maximum number of times your heart can beat per minute safely during exercise. Your target heart rate is based on exercise intensity. Moderate intensity is defined as 70 percent to 80 percent of your max heart rate, and high intensity is 80 to 90 percent of your max heart rate. Anything below 50 percent of your max heart rate is considered low intensity.

Use the information below to find the target heart rate for your age group. Your target heart rate* (heartbeats per minute) during exercise should be:

  • Age 20–29: 120–160

  • Age 30–39: 114–152

  • Age 40–49: 108–144

  • Age 50–59: 102–136

  • Age 60–69: 96–128

  • Age 70–79: 90–120

  • Age 80–89: 84–112

  • Age 90–99: 78–104

  • Age 100 or older: 72–96

    *Target heart rates are based on 60%–80% of estimated maximum heart rates (220 minus age)

STEP 2: Do Your Interval Workout

Right after the 30 second “sprint” segment, check your heart rate. You’re aiming to hit your target heart rate from the intensity chart. Once your heartbeat is within the target range, stop exercising and write down two measurements: 

  1. Your heart rate immediately after stopping

  2. Your heart rate 2 minutes later

STEP 3: Calculate Your Heart Rate Recovery

The faster your heart rate recovers — or slows down — the fitter and healthier your heart. If the difference between the two numbers is: Less than 22: Your real age is slightly older than your calendar age.

  • 22–52: Your real age is about the same as your calendar age

  • 53–58: Your real age is slightly younger than your calendar age

  • 59–65: Your real age is moderately younger than your calendar age

  • 66 or more: Your real age is a lot younger than your calendar age

Pulse and Heart Rate

What is Your Pulse?

Your pulse is your heart rate, or the number of times your heart beats in one minute. Pulse rates vary from person to person. Your pulse is lower when you are at rest and increases when you exercise (more oxygen-rich blood is needed by the body when you exercise). Knowing how to take your pulse can help you evaluate your exercise program.

How to take your pulse

  1. Place the tips of your index, second and third fingers on the palm side of your other wrist below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck on either side of your windpipe.

  2. Press lightly with your fingers until you feel the blood pulsing beneath your fingers. You may need to move your fingers around slightly up or down until you feel the pulsing. Use a watch with a second hand or look at a clock with a second hand.

  3. Count the beats you feel for 10 seconds. Multiply this number by six to get your heart rate (pulse) per minute.

Count your pulse: _____ beats in 10 seconds x 6 = _____ beats/minute

Normal heart rates at rest

Children (ages 6 – 15) 70 – 100 beats per minute

Adults (age 18 and over) 60 – 100 beats per minute