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HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS
200
190
180
170
160
150
Heart Rate
(Beats/Min)
140
130
120
110
100
20
Exercise
Week
1 & 2
3 & 4
5 & 6
7 & 8
9 & 10
11 & 12
195
190
185
165
161
157
136
133
129
25
30
35
40
Warm Up
THR%
Period
Minutes
4
60-65% -8
5
65-70% -10
5
70-75% -15
5
70-80% -20
5
70-85% -25
5
70-85% -25
TABLE 1
180
175
170
165
153
148
144
140
129
129
119
115
45
50
55
AGE (YRS)
TABLE 2
Cool Down
Period
5
5
5
5
5
5
12
160
155
150
136
131
127
112
108
105
60
65
70
Total
Sessions
Time
Per Wk.
17
3
20
3
25
3
30
3
35
3
35
3
145
140
Maximum
Attainable
Heart Rate
123
85%
Target
119
Zone
101
98
70%
Target
Zone
75
80
Total Time
Per Wk.
51
60
75
90
105
105
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