How to Take the Talk Test
The Talk Test is the simplest way to determine the intensity of your physical activity—or how hard your heart is working. You simply exercise at an intensity that is comfortable for you to maintain conversation. You should be just barely be able to respond in conversation, with some breathlessness, usually accompanied by sweating.
One easy way to administer the talk test is to ask the person exercising to recite the “Pledge of Allegiance.” If you are able to recite this and continue the physical activity, then the intensity is considered safe and appropriate for your improvement in cardiorespiratory endurance.
If you're doing moderate-intensity activity, you can usually talk, but not sing, during the activity. Whereas, if you're doing vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath.
Research has shown the Talk Test is as appropriate as Target Heart Rate for testing intensity. It also accounts for your current physical fitness level, allowing you to pay close attention to your body and only work as hard as you are able to. It also doesn’t require any equipment or complicated techniques.
Heart Rate Table (from American Heart Association)
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.
|
Age
|
Target HR Zone
50–85 %
|
Average Maximum
Heart Rate
100 %
|
|
20 years
|
100–170 beats per minute
|
200 beats per minute
|
|
25 years
|
98–166 beats per minute
|
195 beats per minute
|
|
30 years
|
95–162 beats per minute
|
190 beats per minute
|
|
35 years
|
93–157 beats per minute
|
185 beats per minute
|
|
40 years
|
90–153 beats per minute
|
180 beats per minute
|
|
45 years
|
88–149 beats per minute
|
175 beats per minute
|
|
50 years
|
85–145 beats per minute
|
170 beats per minute
|
|
55 years
|
83–140 beats per minute
|
165 beats per minute
|
|
60 years
|
80–136 beats per minute
|
160 beats per minute
|
|
65 years
|
78–132 beats per minute
|
155 beats per minute
|
|
70 years
|
75–128 beats per minute
|
150 beats per minute
|
Your maximum heart rate is about 220 minus your age. The figures above are averages, so use them as general guidelines.