How do I work out my max heart rate?

How do I calculate my max heart rate?

Take your age away from 220. That’s how the BHF says to work out your maximum heart rate, in beats a minute (bpm). So at 40 it’s about 180, and at 60 it’s about 160.

The BHF’s target for a workout is 50% to 70% of that max. It calls this moderate effort, and says it’s best for most people.

Age not in the table? Take it from 220. Halve that for the bottom of the target, and multiply it by 0.7 for the top.

Next time you exercise, check your pulse against your row.

What should my heart rate be during exercise?

For most workouts, aim for 50% to 70% of your max. The NHS says adults should do at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity.

Why not go flat out every time? At maximum effort, the BHF says you could run out of energy too quickly, and enjoy it less.

Plan your week. 150 moderate minutes is 30 minutes on 5 days.

What is a good walking heart rate?

The NHS counts brisk walking as moderate activity. So a brisk walk is likely to put you in the BHF target of 50% to 70% of your max. At 60, that’s 80 to 112.

You should feel warm and breathe a little harder, but still be able to chat. Breathing easily? The BHF says to increase your effort.

Wondering if pace or steps matter more? See walking pace vs step count.

How do I check my heart rate while exercising?

Watches and fitness trackers sometimes get it wrong. The BHF says a flat battery or sweaty skin can throw them off. They can misjudge fitness too, as our smartwatch VO2 max guide explains.

Beta blockers slow your heartbeat. They’re mostly used for heart and blood pressure problems. If you take them, ask your doctor or nurse what heart rate to aim for.

Never stop or change a prescribed medicine without your prescriber.

Is 220 minus your age accurate?

On average, yes. For you, maybe not. In 99 treadmill tests, most people’s real max sat within about 23 beats either side of the formula.

It’s like guessing shoe size from height. Right on average, but wrong for plenty of people. So treat your number as a starting point, not a rule.

A newer formula, 208 minus 0.7 times your age, fits older adults better. But in the same 99 tests it missed by about as much.

So check your effort with your breathing too. That check is the talk test.

In the target but only able to gasp a few words? The number may not fit you, so go by your breathing.

Watch zones use the same formulas. More in fat burning heart rate and zone 2 heart rate.

When to speak to a GP

Speak to a GP or your doctor if:

• You’re worried about how fast or slow your heart beats, or you feel dizzy, get palpitations or have chest pain when exercising. Palpitations feel like your chest is pounding or fluttering. The BHF says see your doctor.
• You have heart or circulatory disease, meaning a problem with your heart or blood vessels. Ask your doctor or nurse what heart rate to aim for first.
• You haven’t exercised for some time, or you have medical conditions or concerns. The NHS says speak to your GP first.
• Your resting heart rate is slow and you have symptoms like fainting or tiredness, or it’s fast (over 100) or comes with symptoms. The BHF says make a GP appointment.
• You have chest pain that comes and goes, or goes away quickly but you’re still worried. See a GP.

Call 999 if you get sudden chest pain or discomfort that does not go away. It can feel like squeezing, pressure, burning or indigestion.

Also call 999 if the pain spreads to your left or right arm, neck, jaw, stomach or back. Or if you have chest pain and feel sweaty, sick, light headed or short of breath.

Palpitations that keep coming back? See blood tests for heart palpitations.