Your target heart rate is 50% to 85% of your maximum heart rate. It is the level at which your heart is beating with moderate to high intensity. Sustaining a workout at this pace improves cardiorespiratory endurance. Knowing your target heart rate helps you pace your workouts accordingly and avoid burning out, or wasting time by exercising at a level of intensity that is too low.
Your maximum heart rate is approximately 220 minus your age. If you are 30 years old, your maximum heart rate is 190 beats per minute (BPM). Your target heart rate zone is 95 to 162 BPM.
Beginners should exercise in the 50-60% target heart rate zone. Intermediate or average exercisers should aim for 60-70%. Advanced athletes can train in the 75-85% zone. To track your heart rate during exercise, you can take your pulse or use a heart rate monitor.
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Source: American Heart Association
