Heart Rate Intensity Chart, Find your Max Heart Rate

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.

Find your

Max Heart Rate

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.

Determine your Target Heart Rate Zones (Intensities)

Moderate Intensity	Heavy Intensity	Maximum Intensity
(70-80% of Max HR)	(80-90% of Max HR)	(90-100% of Max HR)
Exercise in this range to develop	Exercise in this range	Exercise in this range to increase
endurance and prepare your	to increase muscle strength	mental toughness, Max V02 and
muscles to make the transition	and improve your anaerobic	tolerance to lactic acid. This is
from aerobic to anaerobic.	threshold. This is uncomfortable.	very uncomfortable. You can
You should be able to maintain	You should be breathing very	barely sustain it. You should be
this for a while. You should not	heavily. You should only be able	completely breathless. Do not
be completely breathless and	to sustain this for a brief time.	exercise at this intensity except
this should not hurt.		on the advice of a trained
		medical professional.

205 bpm	123	- 143 bpm	144	- 163 bpm	164	- 184 bpm	184	- 205 bpm

200	120	- 139	140	- 159	160	- 179	180	- 200

195	117	- 136	137	- 155	156	- 175	176	- 195

190	114	- 132	133	- 151	152	- 170	171	- 190

185	111	- 129	130	- 147	148	- 166	167	- 185

180	108	- 125	126	- 143	144	- 161	162	- 180

175	105	- 122	123	- 139	140	- 157	158	- 175

170	102	- 118	119	- 135	136	- 152	153	- 170

165	99	- 115	116	- 131	132	- 148	149	- 165

160	96	- 111	112	- 127	128	- 143	144	- 160

155	93	- 108	109	- 123	124	- 139	125	- 155

150	90	- 104	105	- 119	120	- 134	121	- 150