9
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.
Determine your Target Heart Rate Zones (Intensities)
Max Heart Rate
205 bpm
200
195
190
185
180
175
170
165
160
155
150
123 - 143 bpm
120 - 139
117 - 136
114 - 132
111 - 129
108 - 125
105 - 122
102 - 118
99 - 115
96 - 111
93 - 108
90 - 104
144 - 163 bpm
140 - 159
137 - 155
133 - 151
130 - 147
126 - 143
123 - 139
119 - 135
116 - 131
112 - 127
109 - 123
105 - 119
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
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
Light Intensity
(60-70% of Max HR)
Exercise in this range at the
start of a workout or to recover
from a tough workout or race.
You should be able to easily
maintain a conversation while
exercising at this intensity.
Find your
Max Heart Rate
Moderate Intensity
(70-80% of Max HR)
Exercise in this range to develop
endurance and prepare your
muscles to make the transition
from aerobic to anaerobic.
You should be able to maintain
this for a while. You should not
be completely breathless and
this should not hurt.
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.
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.
