- Lower target estimate
- 95 beats/min
- Upper target estimate
- 133 beats/min
- Age-estimated maximum
- 190 beats/min
How it works
The same percentage can mean more beats
With maximum 190 and resting 60 bpm, 60% of maximum is 114 bpm; 60% of reserve is 138 bpm. Always keep the method beside the percentage when comparing ranges; these are arithmetic examples, not prescribed targets.
Understanding heart-rate training estimates
The heart-rate modes use the selected maximum-rate assumption or measured value to calculate a range. Different maximum-heart-rate equations can therefore change the range without any change in the person's actual response to exercise. The talk-test mode provides a different way to describe intensity. Read the limitations before using a calculated range as an exercise target, particularly when individualized guidance is needed.
Heart-rate range: formula and assumptions
Estimated maximum = 220−age. Reserve target = resting rate + intensity × (maximum−resting rate).
Age-based estimates vary substantially between people. Medication and medical conditions can change appropriate targets.
Measured maximum or alternate equations: formula and assumptions
Target=intensity×maximum; reserve target=resting+intensity×(maximum−resting).
Predicted and measured maxima differ. Medication and medical conditions can change appropriate targets; this is not a prescribed training intensity.
Talk test for exercise intensity: formula and assumptions
Comfortable conversation with difficulty singing suggests moderate relative intensity. Only a few words between breaths suggests vigorous relative intensity.
The talk test is a rough guide to relative effort during aerobic activity. It does not calculate a heart rate, measure fitness or prescribe an exercise target.
Source: CDC. This guidance is available free on the CDC website. Its use does not imply endorsement of Finflo by CDC, HHS or the US government.
Worked example
Using the Heart-rate range example:
- Age (years)
- 30
- Resting heart rate (beats/min)
- 60
- Lower intensity (%)
- 50
- Upper intensity (%)
- 70
- Method
- Percent of age-estimated maximum
Estimated maximum = 220−age. Reserve target = resting rate + intensity × (maximum−resting rate).
Example result
Lower target estimate: 95 beats/min
Upper target estimate: 133 beats/min
Age-estimated maximum: 190 beats/min
These are illustrative inputs. Change the values to explore a different scenario.
Formula references
- American Heart Association: target heart rates (opens in a new tab)
- Tanaka et al. (2001): age-predicted maximal heart rate (opens in a new tab)
- Nes et al.: HUNT Fitness Study (opens in a new tab)
- CDC: measuring physical activity intensity (opens in a new tab)
References explain the underlying methods; they do not imply endorsement or individual professional review of Finflo.
Common questions
How does heart-rate reserve differ from a percentage of maximum?
Reserve targets add resting heart rate to a fraction of the difference between maximum and resting heart rate.
Does an age-based target fit every person?
No. Predicted maxima vary between people, and medication or medical conditions can change appropriate exercise intensity.
Does the talk test calculate a target heart rate?
No. It gives a rough indication of relative exercise intensity from speech and breathing. It does not report beats per minute.
Prepared by Finflo. See our methodology and editorial policy. Read the relevant professional-advice limitations.