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Target Heart Rate (THR)

Get your heart rate up to speed to get the best out of any aerobic workout! Find out your Target Heart Rate (THR) or Training Heart Rate with this simple calculator.

Aerobic exercise makes your heart and lungs work harder, helping you build stamina. But this requires your heart to speed up so it’s important to know how to get the most benefit from exercise without overworking this vital muscle. So what’s a safe range for how fast your heart should beat while you exercise?

Note: Bupa makes no claim that achieving a Target Heart Rate is going to improve or maintain your health. If you are concerned or are at increased risk of heart disease, see your doctor for advice before embarking on an exercise program.


For most people, a safe exercise target heart rate is between 50 – 75% of your maximum heart rate, expressed in beats per minute (bpm). Your maximum heart rate is estimated by deducting your age from the number 220. So enter your age below and click ‘Calculate’ to find out your maximum heart rate and your Target Heart Rate range.

Target Heart Rate

  •   yrs

Your rate should not exceed: 0 beats


This calculator has been reviewed by Bupa health professionals and is based on reputable sources of medical research. It is not a diagnostic tool and should not be relied on as a substitute for professional medical or other professional health advice.

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