
5. TARGET HEART RATE ZONE
Heart rate is an accurate measure of workout intensity.
Maximum heart rate, or HRmax, is the highest number of heartbeats per minute (bpm) in an
HRmax = Maximum heart rate
HARD
Benefits: Maximizes performance capacity.
What it feels like: Heavy breathing, intense sweating and tiredness in muscles.
Recommended for: Fit persons and for short exercise sessions.
MODERATE
Percentage of maximum heart rate
HARD
MODERATE
LIGHT
Beats per minute
HRmax
200HRmax
190
180
171
160
152
140
133
120
114
HRmax
180 HRmax
170 HRmax
162160
153
144144
136
126128
119
108112
102
96
Benefits: Improves aerobic fitness.
What it feels like: Good, easy breathing, moderate sweating.
Recommended for: Everybody, for sessions of moderate length.
LIGHT
Benefits: Helps in weight management. Improves basic endurance and is good for recovery exercise.
What it feels like: Comfortable, easy breathing, light sweating, low loading for muscles.
20 | 30 | 40 | 50 | 60 Age |
Recommended for: Everybody, for longer sessions.
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