Target Heart Rate Zones

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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