Pregnancy Exercise Heart Rate Calculator
Find a safe target heart rate zone for exercise during pregnancy, based on your age.
Your target zone
Exercise and heart rate in pregnancy
A common guideline is to keep exercise intensity at about 60–70% of your maximum heart rate (estimated as 220 minus your age). The old strict 140 bpm cap is no longer recommended.
How you feel matters more than the number. The talk test — being able to speak in full sentences — is a simple, reliable way to judge safe intensity during pregnancy.
Pregnancy heart rate FAQ
What heart rate is safe during pregnancy exercise?
A general target is 60–70% of your maximum heart rate (220 minus age). But current guidelines focus more on how you feel than on a strict number.
Is the 140 bpm limit still valid?
No. The old advice to keep below 140 bpm was withdrawn. Modern guidance uses the talk test and perceived exertion instead.
What is the talk test?
During exercise you should be able to hold a conversation in full sentences. If you can only gasp a few words, the intensity is too high.