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Heart Rate Intensity Chart
This is another way to gauge your approximate heart rate zones based on your age. Starting with your Max. Heart Rate,
use the chart to help calculate your zones depending on the intensity of your workout. This formula is very basic and
may not work for everyone. For best results, consult your physician for a Max. HR that is correct for you.
Find your
Max Heart Rate
(
)
210 -
0.7 x age
Max Heart Rate
205 bpm
200
195
190
185
180
175
170
165
160
155
150
Light Intensity
Moderate Intensity
(60-70% of Max HR)
(70-80% of Max HR)
Exercise in this range at the
Exercise in this range to develop
start of a workout or to recover
endurance and prepare your
from a tough workout or race.
muscles to make the transition
You should be able to easily
from aerobic to anaerobic.
maintain a conversation while
You should be able to maintain
exercising at this intensity.
this for a while. You should not
be completely breathless and
this should not hurt.
123 - 143 bpm
144 - 163 bpm
120 - 139
140 - 159
117 - 136
137 - 155
114 - 132
133 - 151
111 - 129
130 - 147
108 - 125
126 - 143
105 - 122
123 - 139
102 - 118
119 - 135
99 - 115
116 - 131
96 - 111
112 - 127
93 - 108
109 - 123
90 - 104
105 - 119
Determine your Target Heart Rate Zones (Intensities)
Heavy Intensity
(80-90% of Max HR)
Exercise in this range
to increase muscle strength
and improve your anaerobic
threshold. This is uncomfortable.
You should be breathing very
heavily. You should only be able
to sustain this for a brief time.
164 - 184 bpm
160 - 179
156 - 175
152 - 170
148 - 166
144 - 161
140 - 157
136 - 152
132 - 148
128 - 143
124 - 139
120 - 134
12
Maximum Intensity
(90-100% of Max HR)
Exercise in this range to increase
mental toughness, Max V02 and
tolerance to lactic acid. This is
very uncomfortable. You can
barely sustain it. You should be
completely breathless. Do not
exercise at this intensity except
on the advice of a trained
medical professional.
184 - 205 bpm
180 - 200
176 - 195
171 - 190
167 - 185
162 - 180
158 - 175
153 - 170
149 - 165
144 - 160
125 - 155
121 - 150
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