Fitness Articles

Reference Guide to Exercise Intensity

An In-Depth Look at Heart Rate, RPE and the Talk Test


There are two different formulas you can use to calculate your Target Heart Rate:

1. The Maximal Heart Rate Formula is most commonly used to estimate Target Heart Rate because it’s easy to do and easy to remember. This formula does not take into account fitness level, medical conditions, or other things that might affect your heart rate. It is a good estimate but may be less accurate than other methods.

How to Use the Maximal Heart Rate Formula
Calculate your Max Heart Rate: (MHR = 220-age)
  • Calculate your Max Heart Rate: (MHR = 220-age)
  • Plug your numbers into the formula, using percentages that reflect your fitness level (i.e. 50% to 60% for beginners and 75% to 85% for advanced), as indicated below:

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About The Author

Jen Mueller Jen Mueller
Jen received her master's degree in health promotion and education from the University of Cincinnati. A mom and avid marathon runner, she is an ACE-certified personal trainer, health coach, medical exercise specialist and behavior change specialist. See all of Jen's articles.

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