Cardivo guides

Target heart rate by age

Updated October 17, 2026 · Wellness education, not medical advice

Key takeaways

Estimated maximum heart rate ≈ 220 minus your age.
Moderate exercise is about 50–70% of max; vigorous is about 70–85% (AHA).
A normal adult resting heart rate is about 60–100 bpm.
Some medicines, like beta-blockers, lower heart rate — ask your doctor for your own target.

Your target heart rate is a range that tells you how hard you're working during exercise. It's based on your estimated maximum heart rate, which the American Heart Association estimates as 220 minus your age. For a 40-year-old, that's about 180 beats per minute (bpm).

Target heart rate chart by age

Age	Moderate (50–70%)	Vigorous (70–85%)	Est. max HR
20	100–140 bpm	140–170 bpm	200 bpm
25	98–136 bpm	136–166 bpm	195 bpm
30	95–133 bpm	133–162 bpm	190 bpm
35	92–130 bpm	130–157 bpm	185 bpm
40	90–126 bpm	126–153 bpm	180 bpm
45	88–122 bpm	122–149 bpm	175 bpm
50	85–119 bpm	119–144 bpm	170 bpm
55	82–115 bpm	115–140 bpm	165 bpm
60	80–112 bpm	112–136 bpm	160 bpm
65	78–108 bpm	108–132 bpm	155 bpm
70	75–105 bpm	105–128 bpm	150 bpm
75	72–102 bpm	102–123 bpm	145 bpm

These are averages. Your real maximum can be 10–20 bpm higher or lower than the formula suggests, so use the chart as a starting point and pay attention to how you feel.

How to use your target zone

Starting out? Aim for the lower end of the moderate zone and build up over weeks.
Talk test: at moderate intensity you can talk but not sing; at vigorous intensity you can say only a few words without pausing for breath.
Weekly goal: US physical activity guidelines suggest at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity a week.

Resting heart rate is a different number

Your resting heart rate is your pulse when you're calm and still. For most adults it's about 60–100 bpm (AHA). Well-trained athletes may sit in the 40s or 50s. A resting heart rate that drifts up over weeks can reflect stress, poor sleep, illness, or less fitness — a good reason to track it as a trend.

How to check your heart rate

You can count your pulse at the wrist for 30 seconds and multiply by two. Or rest a fingertip on your iPhone camera in Cardivo: in about 30 seconds you'll see your heart rate plus HRV, stress, and energy — no Apple Watch needed. Camera readings work best at rest, so measure before or after a workout rather than during it.

When to talk to a doctor

Check with your doctor before starting vigorous exercise if you have heart disease, high blood pressure, diabetes, or take medicine that affects heart rate. Stop and get help if you feel chest pain, severe shortness of breath, or dizziness — call 911 in an emergency.

This guide is general wellness education based on the public sources below. It is not medical advice, diagnosis, or treatment. Cardivo is not a medical device. If you think you are having a medical emergency, call 911.

Frequently asked questions

What is my target heart rate?

A common estimate is 50–85% of your maximum heart rate, where max ≈ 220 minus your age. For a 50-year-old, that's roughly 85–145 bpm: 85–119 bpm for moderate and 119–145 bpm for vigorous exercise.

What is a normal resting heart rate by age?

For adults of any age, a normal resting heart rate is generally 60–100 bpm according to the American Heart Association. Fit people can be lower.

Is 220 minus age accurate?

It's a quick population estimate. Individual maximum heart rates vary, often by 10–20 bpm, so treat it as a guideline and listen to your body.

Can I check my heart rate with my phone?

Yes. Apps like Cardivo use the iPhone camera and flash to measure heart rate from your fingertip in about 30 seconds. It works best when you're sitting still.

Sources

Cardivo is an ad-free iPhone app that reads heart rate and HRV from your fingertip on the camera in about 30 seconds — no Apple Watch needed — and keeps blood pressure, blood sugar, and mood in one journal you can share with your doctor as a PDF. Download on the App Store.