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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.
Determine your target heart rate zones (intensities)
Low Intensity
Medium Intensity
High Intensity
Max Heart Rate
50 - 65% of Max HR
65 - 80% of Max HR
80 - 100% of Max HR
205 bpm
103 - 133 bpm
133 - 164 bpm
164 - 205 bpm
200
100 - 130
130 - 160
160 - 200
195
98 - 127
127 - 156
156 - 195
190
95 - 123
123 - 152
152 - 190
185
93 - 120
120 - 148
148 - 185
180
90 - 117
117 - 144
144 - 180
175
88 - 114
114 - 140
140 - 175
170
85 - 111
111 - 136
136 - 170
165
83 - 108
108 - 132
132 - 165
160
80 - 104
104 - 128
128 - 160
155
78 - 101
101 - 124
124 - 155
150
75 - 98
98 - 120
120 - 150
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.
Medium Intensity (65-80% of Max HR)
Exercise in this zone to increase
cardiovascular health, improve
endurance, or lose weight.
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.
Find your Max Heart Rate
210 - .7 x age
