Pregnancy Exercise Heart Rate Calculator (Target Zone by Age)
Find your target heart rate zone for moderate exercise during pregnancy by age (SOGC/CSEP), with the 10-second pulse count, the talk test and the effort level to aim for.
How it works
Zone by age (SOGC/CSEP 2003): under 20 → 140–155 bpm; 20–29 → 135–150; 30–39 → 130–145; 40+ → 125–140 · 10-second count = bpm ÷ 6
Pregnancy raises resting heart rate and blunts the heart-rate response to exercise, so standard zones based on 220 − age do not apply. The Society of Obstetricians and Gynaecologists of Canada and the Canadian Society for Exercise Physiology published age-based target zones for moderate exercise in pregnancy (Davies et al., 2003). Current guidelines (ACOG 2020, Canada 2019) put more weight on the talk test and on perceived exertion of “somewhat hard” (Borg 12–14), aiming for at least 150 minutes of moderate activity spread over the week.
Worked example
A 30-year-old falls in the 30–39 band, so her target heart rate zone is 130–145 bpm. Counting her pulse for 10 seconds, she should feel 130 ÷ 6 ≈ 22 to 145 ÷ 6 ≈ 24 beats, while still being able to talk in full sentences.
Sources: Davies GA, Wolfe LA, Mottola MF, MacKinnon C (2003) Joint SOGC/CSEP clinical practice guideline: exercise in pregnancy and the postpartum period. Can J Appl Physiol 28:330–341 · ACOG Committee Opinion 804 (2020) Physical activity and exercise during pregnancy and the postpartum period
Frequently asked questions
What heart rate is safe when exercising pregnant?
For most healthy pregnant women, moderate exercise in the age-based zone (for example 130–145 bpm at 30–39) is safe. The old 140 bpm cap is outdated; guidelines now focus on effort you can talk through. Stop and call your provider if you feel dizzy, short of breath before exercise, chest pain, contractions, bleeding or fluid loss.
What is the talk test?
If you can hold a conversation while exercising, the intensity is moderate. If you cannot finish a sentence, slow down. It works even when heart rate is unreliable.
How much exercise is recommended in pregnancy?
At least 150 minutes a week of moderate aerobic activity, spread over at least 3 days, plus some strength and pelvic-floor work, if your pregnancy is uncomplicated (ACOG 2020; Canadian guideline 2019).
Should I use a different zone if I was very fit before pregnancy?
Women who were highly active before pregnancy can often keep training at higher intensities with their provider’s approval. The zones here are for moderate exercise in the general pregnant population.
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This calculator is for education only and does not replace your midwife, obstetrician or doctor. Contact your care team straight away about bleeding, fluid leaking, reduced baby movements, severe pain or anything that worries you.