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Heart Rate Intensity Chart
This is another way to gauge your approximate heart rate zones based on sex, age and weight. Starting with your
Max Heart Rate, use the chart to help calculate your zones depending on the intensity of your workout.
Note this formula may not work for everyone.
Find your Max Heart Rate
210 - .7 x age
Max Heart Rate
205 bpm
200
195
190
185
180
175
170
165
160
155
150
Determine your target heart rate zones (intensities)
Low Intensity (50-65% of Max HR)
Exercise in this zone after an
injury, or during a recovery
session. Stay in this zone when
beginning an exercise program.
Low Intensity
50 - 65% of Max HR
103 - 133 bpm
100 - 130
98 - 127
95 - 123
93 - 120
90 - 117
88 - 114
85 - 111
83 - 108
80 - 104
78 - 101
75 - 98
Medium Intensity (65-80% of Max HR)
Exercise in this zone to increase
cardiovascular health, improve
endurance, or lose weight.
Medium Intensity
65 - 80% of Max HR
133 - 164 bpm
130 - 160
127 - 156
123 - 152
120 - 148
117 - 144
114 - 140
111 - 136
108 - 132
104 - 128
101 - 124
98 - 120
17
High Intensity (80-100% of Max HR)
Exercise in this zone to increase
peak performance and acclimate
your body to competition-level
activity. Stay in this level to increase
lactic-acid tolerance.
High Intensity
80 - 100% of Max HR
164 - 205 bpm
160 - 200
156 - 195
152 - 190
148 - 185
144 - 180
140 - 175
136 - 170
132 - 165
128 - 160
124 - 155
120 - 150
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