Your heart rate during cardio exercise should generally be within 50% to 85% of your maximum heart rate, depending on the intensity of your workout.
How to calculate your target heart rate:
- First, find your maximum heart rate by subtracting your age from 220. For example, if you are 40 years old, your maximum heart rate is 180 beats per minute (bpm).
- Your target heart rate zone for moderate to vigorous cardio is 50% to 85% of that maximum. For a 40-year-old, that means aiming for a heart rate between 90 bpm (50%) and 153 bpm (85%) during exercise
Heart rate zones for cardio intensity:
- Light to moderate intensity: 50–70% of max heart rate (good for fat burning and endurance)
- Vigorous intensity: 70–85% of max heart rate (improves cardiovascular fitness)
- Very high intensity: 85–95% or more, usually for short bursts or advanced training
Practical tips:
- Beginners should start at the lower end of the target zone (around 50%) and gradually increase intensity as fitness improves
- You can measure your heart rate manually by checking your pulse or use a fitness tracker for continuous monitoring
- Listen to your body and adjust intensity if you feel dizzy, excessively breathless, or uncomfortable
- If you have heart conditions, consult your doctor before setting target heart rate goals
In summary, aim to keep your heart rate during cardio between 50% and 85% of your maximum heart rate to achieve effective cardiovascular benefits while staying safe.
