Teenagers are in a critical stage of physical development, and regular exercise plays an important role in building strong bones, muscles, and a healthy cardiovascular system. To get the most benefit from exercise—and to do so safely—teens should aim to stay within their target heart rate (THR) zone. This ensures they’re exercising hard enough to improve fitness, but not so hard that it becomes dangerous or unsustainable.
What Is Target Heart Rate?
Target heart rate is the ideal range of heartbeats per minute (bpm) during physical activity. It is typically calculated as a percentage of your maximum heart rate (MHR), which is the highest number of times your heart should safely beat in one minute during intense exercise.
For most people, MHR is estimated by the formula:
220 minus your age.
For example, a 15-year-old would have an estimated MHR of:
220 – 15 = 205 beats per minute.
The target heart rate zone for teens is generally 50% to 85% of their MHR, depending on the intensity of the activity. This range helps promote cardiovascular fitness and endurance.
Target Heart Rate Zones for Teens
Here’s a breakdown of target heart rate zones for teens by age:
| Age | Estimated MHR | 50–70% Zone (Moderate) | 70–85% Zone (Vigorous) |
|---|---|---|---|
| 13 | 207 bpm | 104–145 bpm | 145–176 bpm |
| 14 | 206 bpm | 103–144 bpm | 144–175 bpm |
| 15 | 205 bpm | 103–143 bpm | 143–174 bpm |
| 16 | 204 bpm | 102–143 bpm | 143–173 bpm |
| 17 | 203 bpm | 102–142 bpm | 142–172 bpm |
| 18 | 202 bpm | 101–141 bpm | 141–172 bpm |
| 19 | 201 bpm | 101–140 bpm | 140–171 bpm |
Moderate vs. Vigorous Exercise
- Moderate intensity: 50–70% of MHR. Activities may include brisk walking, recreational biking, or light swimming. You can talk but not sing during the activity.
- Vigorous intensity: 70–85% of MHR. Activities include running, competitive sports, fast cycling, or high-intensity interval training (HIIT). Talking is difficult without pausing for breath.
How to Measure Heart Rate
To determine whether they’re in their target zone, teens can:
- Use a fitness tracker or smartwatch that monitors heart rate in real time.
- Check manually by placing two fingers on the wrist or neck, counting beats for 15 seconds, and multiplying by 4.
It’s a good idea to measure heart rate during or immediately after exercise to get an accurate reading.
Benefits of Staying in the Target Zone
When teens exercise within their THR zone, they enjoy numerous benefits:
- Improved heart and lung function
- Increased stamina and endurance
- Better weight control
- Stronger muscles and bones
- Reduced stress and improved mood
Safety and Tips
- Warm up before and cool down after exercising.
- Stay hydrated, especially during intense workouts.
- Avoid overexertion. If a teen feels dizzy, short of breath, or unwell, they should slow down or stop.
- Talk to a doctor if the teen has a medical condition or is starting a new exercise program.
Final Thoughts
The best target heart rate range for teens is typically 50–85% of their maximum heart rate, depending on fitness level and goals. Monitoring heart rate can help teens exercise more effectively, avoid burnout, and develop lifelong healthy habits.