How to Calculate Your Required Heart Rate

  • To calculate your maximum heart rate, take 220 and subtract your age. For example, if you are 30 years old, 190 beats per minute (bpm) is your maximum heart rate (220 - 30 = 190).
  • Calculate your required heart rate by multiplying 60% or 70% to your maximum heart rate. If you are 30 years old, your target heart rate at 60% is 114bpm and at 70% is 133bpm.


  • Mr. Chan is 30 years old. His age-related maximum heart rate is 190bpm (220 - 30).
  • Mr. Chan must keep his average heart rate above 114bpm (60% of his maximum heart rate) during his 30-minute exercise session to earn 50 AIA Vitality Points.
  • If Mr. Chan keeps his heart rate above 133bpm (70% of his maximum heart rate), he will earn 100 points.