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You can get your Maximum Heart Rate (MHR) from a MHR test (consult your doctor),
or you can estimate it using the following formula:
Women Maximum Heart Rate = 226 - age
Men Maximum Heart Rate = 220 - age
Here are some common Heart Rate Zones:
HELPFUL HINTS ABOUT HEART RATE ZONES
WARNING: Before starting a new exercise routine, please consult your doctor or health
care professional to help you determine your maximum heart rate, upper and lower limits,
exercise frequency and duration appropriate for your age, condition and specific goals.
Example based on a 35 year old
male
220 - 35 (age) = 185 (MHR)
To calculate the HR ZONES, multiply
185 (MHR) by the percentages to the
left. This will help you determine the
LO and HI levels of each zone.
For a Medium Intensity (Endurance):
185 x 0.7 =
130 (LO)
and
185 x 0.8 =
148 (HI)
50% - 60% MHR
60% - 70% MHR
70% - 80% MHR
80% - 90% MHR
90% - 100% MHR
Light
Fat Burn
Endurance
Performance
Peak
