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 Rate60%65%70%75%80%85%90%100%
AgeTarget  Heart Rates (in beats per minute)
20124134144155165175185206
22122133143153163173184204
24121131141152162172182202
26120130140150160170180200
28119129139149158168178198
30118127137147157167176196
32116126136145155165175194
34115125134144154163173192
36114124133143152162171190
38113122132141150160169188
40112121130140149158167186
42110120129138147156166184
44109118127137146155164182
46108117126135144153162180
48107116125134142151160178
50106114123132141150158176
52104113122131139148157174
54103112120129138146155172
56102111119128136145153170
58101109118126134143151168
60100108116125133141149166

 

MEN Target Heart Rate Zones Corresponding to Different Intensity Levels

Estimated % Max Heart Rate60%65%70%75%80%85%90%100%
AgeTarget  Heart Rates (in beats per minute)
20124134144155165175185206
22122133143153163173184204
24121131141152162172182202
26120130140150160170180200
28119129139149158168178198
30118127137147157167176196
32116126136145155165175194
34115125134144154163173192
36114124133143152162171190
38113122132141150160169188
40112121130140149158167186
42110120129138147156166184
44109118127137146155164182
46108117126135144153162180
48107116125134142151160178
50106114123132141150158176
52104113122131139148157174
54103112120129138146155172
56102111119128136145153170
58101109118126134143151168
60100108116125133141149166

Leave a Reply

Your email address will not be published.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

Captcha *