Heart Rate Chart
The Heart Rate Chart is a health reference tool covering heart rate chart by age, resting heart rate chart, target heart rate chart, normal heart rate chart. Use the chart below to look up values instantly. Printable and downloadable versions are available on this page.
Heart Rate Zone Calculator
Enter your age to get your max HR, fat-burn zone, cardio zone, and peak zone with BPM ranges.
Normal Heart Rate Chart by Age
Normal Resting Heart Rate by Age Group
| Age Group | Normal Resting Heart Rate (BPM) | Notes |
|---|---|---|
| Newborns 0–1 month | 100–160 BPM | Normal for age — heart rate slows as the heart grows stronger. |
| Infants 1–12 months | 80–140 BPM | Wide normal range in infancy. |
| Toddlers 1–2 years | 80–130 BPM | Active play causes frequent variation. |
| Children 3–4 years | 80–120 BPM | — |
| Children 5–6 years | 75–115 BPM | — |
| Children 7–9 years | 70–110 BPM | — |
| Children and teens 10–15 years | 60–100 BPM | Approaching adult normal range. |
| Adults 18 and above | 60–100 BPM | Below 60 is bradycardia unless the person is a trained athlete. |
| Trained athletes (adult) | 40–60 BPM | Lower resting HR reflects improved cardiac efficiency from regular training. |
Source: American Heart Association
Target Heart Rate Zones Chart
Target Heart Rate Training Zones by Age
| Age | Est. Max HR | Zone 1 (50–60%) | Zone 2 (60–70%) | Zone 3 (70–80%) | Zone 4 (80–90%) | Zone 5 (90–100%) | Moderate Target (50–70%) |
|---|---|---|---|---|---|---|---|
| 20 | 200 | 100–120 | 120–140 | 140–160 | 160–180 | 180–200 | 100–140 |
| 25 | 195 | 98–117 | 117–137 | 137–156 | 156–176 | 176–195 | 98–137 |
| 30 | 190 | 95–114 | 114–133 | 133–152 | 152–171 | 171–190 | 95–133 |
| 35 | 185 | 93–111 | 111–130 | 130–148 | 148–167 | 167–185 | 93–130 |
| 40 | 180 | 90–108 | 108–126 | 126–144 | 144–162 | 162–180 | 90–126 |
| 45 | 175 | 88–105 | 105–123 | 123–140 | 140–158 | 158–175 | 88–123 |
| 50 | 170 | 85–102 | 102–119 | 119–136 | 136–153 | 153–170 | 85–119 |
| 55 | 165 | 83–99 | 99–116 | 116–132 | 132–149 | 149–165 | 83–116 |
| 60 | 160 | 80–96 | 96–112 | 112–128 | 128–144 | 144–160 | 80–112 |
| 65 | 155 | 78–93 | 93–109 | 109–124 | 124–140 | 140–155 | 78–109 |
| 70 | 150 | 75–90 | 90–105 | 105–120 | 120–135 | 135–150 | 75–105 |
Source: American Heart Association heart rate formula
Resting Heart Rate Chart by Fitness Level
Resting Heart Rate by Fitness Level — Adults
| Fitness Category | Men (BPM) | Women (BPM) |
|---|---|---|
| Athlete | 40–50 | 40–55 |
| Excellent | 51–58 | 56–62 |
| Good | 59–65 | 63–69 |
| Average | 66–69 | 70–73 |
| Below Average | 70–79 | 74–84 |
| Poor | 80 and above | 85 and above |
Source: American Heart Association fitness level reference
Abnormal Heart Rates — Bradycardia and Tachycardia
Abnormal Heart Rate Thresholds — When to Seek Medical Attention
| Condition | Heart Rate Range | Symptoms | When to Act |
|---|---|---|---|
| Bradycardia (too slow) | Below 60 BPM in non-athletes | Dizziness, fatigue, shortness of breath, fainting | See doctor if symptomatic. Normal in trained athletes with no symptoms. |
| Tachycardia at rest (too fast) | Above 100 BPM at rest | Palpitations, shortness of breath, chest discomfort, anxiety | See doctor if persistent or accompanied by symptoms. |
| Supraventricular tachycardia (SVT) | 150–250 BPM | Sudden rapid onset, fluttering sensation | Seek medical evaluation — can be treated with medication or ablation. |
| Ventricular tachycardia | Above 100 BPM with wide QRS on ECG | Chest pain, dizziness, near-fainting | Emergency — call 911. |
Source: American Heart Association arrhythmia guidelines
Heart Rate Zone Calculator
Enter your age to calculate your personalised heart rate training zones based on the American Heart Association formula. Your maximum heart rate is estimated as 220 minus your age.
Frequently Asked Questions
What is a normal resting heart rate?
A normal resting heart rate for adults is 60 to 100 BPM. Trained athletes commonly have resting rates of 40 to 60 BPM due to improved cardiac efficiency.
What is a dangerous heart rate?
A resting heart rate persistently above 100 BPM (tachycardia) or below 40 BPM in a non-athlete (severe bradycardia) warrants medical evaluation. Any heart rate above 150 BPM at rest or accompanied by chest pain, dizziness, or fainting requires emergency care.
What is the target heart rate for exercise?
For moderate-intensity exercise the American Heart Association recommends targeting 50 to 70 percent of your maximum heart rate. For vigorous exercise aim for 70 to 85 percent. Estimated max HR equals 220 minus your age.
How do I calculate my maximum heart rate?
The most widely used estimate is 220 minus your age. A 40-year-old would have an estimated max HR of 180 BPM. Use the zone chart above to find your specific training zones.
Does heart rate increase with age?
Resting heart rate does not necessarily rise with age in healthy individuals. However maximum heart rate decreases by approximately 1 BPM per year of age — a key reason older athletes train at lower absolute BPM values.
What is heart rate variability (HRV)?
HRV is the variation in time between consecutive heartbeats measured in milliseconds. Higher HRV generally indicates better cardiovascular recovery and fitness. Wearables like Garmin, Apple Watch, and Whoop track HRV continuously.
Why do athletes have lower resting heart rates?
Regular endurance training strengthens the heart muscle allowing it to pump more blood per beat. This means the heart needs to beat less frequently to maintain the same cardiac output — producing a lower resting heart rate.
What is the difference between heart rate and pulse?
Heart rate is the number of times the heart contracts per minute as measured by an ECG or heart monitor. Pulse is the pressure wave felt in an artery as the heart pumps — in a healthy heart the pulse rate equals the heart rate.