Target Heart Rate Zones

As a general rule, while you exercise you want your heart rate to be at a level that is both safe and effective.

How do you do that? You use the target heart rate zones chart and you monitor your heart rate constantly.

Monitoring your heart rate based on this system is recommended in any type of workouts:

– cardiovascular training

– resistance training

– recovery training

– strength training

– interval training and so on

There is a simple way to calculate the target heart rate zone formula:

Target Heart Rate (THR) =60%-90% of your maximum heart rate.

The maximum heart rate (or the maximum number of times your heart rate can beat in one minute) is calculated based on age and weight:

Maximum Heart Rate for men: = 220-age

Maximum Heart Rate for women: =226 – age

Maximum Heart Rate for obese people: = 220 – half your age

As a general rule, any activity that raises your heart rate at 60%-70% of your target heart rate is beneficial to your health.

And if you can keep up with a rhythm that equals 80%-90% of your target heart rate for minimum 30 minutes, you are in excellent shape and you are able to finish a workout in the most efficient way.

WOMEN Target Heart Rate Zones Corresponding to Different Intensity Levels

Estimated % Max Heart Rate 60% 65% 70% 75% 80% 85% 90% 100%
Age Target  Heart Rates (in beats per minute)
20 124 134 144 155 165 175 185 206
22 122 133 143 153 163 173 184 204
24 121 131 141 152 162 172 182 202
26 120 130 140 150 160 170 180 200
28 119 129 139 149 158 168 178 198
30 118 127 137 147 157 167 176 196
32 116 126 136 145 155 165 175 194
34 115 125 134 144 154 163 173 192
36 114 124 133 143 152 162 171 190
38 113 122 132 141 150 160 169 188
40 112 121 130 140 149 158 167 186
42 110 120 129 138 147 156 166 184
44 109 118 127 137 146 155 164 182
46 108 117 126 135 144 153 162 180
48 107 116 125 134 142 151 160 178
50 106 114 123 132 141 150 158 176
52 104 113 122 131 139 148 157 174
54 103 112 120 129 138 146 155 172
56 102 111 119 128 136 145 153 170
58 101 109 118 126 134 143 151 168
60 100 108 116 125 133 141 149 166

 

MEN Target Heart Rate Zones Corresponding to Different Intensity Levels

Estimated % Max Heart Rate 60% 65% 70% 75% 80% 85% 90% 100%
Age Target  Heart Rates (in beats per minute)
20 124 134 144 155 165 175 185 206
22 122 133 143 153 163 173 184 204
24 121 131 141 152 162 172 182 202
26 120 130 140 150 160 170 180 200
28 119 129 139 149 158 168 178 198
30 118 127 137 147 157 167 176 196
32 116 126 136 145 155 165 175 194
34 115 125 134 144 154 163 173 192
36 114 124 133 143 152 162 171 190
38 113 122 132 141 150 160 169 188
40 112 121 130 140 149 158 167 186
42 110 120 129 138 147 156 166 184
44 109 118 127 137 146 155 164 182
46 108 117 126 135 144 153 162 180
48 107 116 125 134 142 151 160 178
50 106 114 123 132 141 150 158 176
52 104 113 122 131 139 148 157 174
54 103 112 120 129 138 146 155 172
56 102 111 119 128 136 145 153 170
58 101 109 118 126 134 143 151 168
60 100 108 116 125 133 141 149 166

Leave a Reply

Your email address will not be published. Required fields are marked *

Captcha *