Heart Rate Intensity Chart
We encourage you to use the Zone Finder (page 7) to determine your heart rate zones because it will provide you with
a very accurate correlation between your heart rates and actual effort. However, if you do not wish to use the Zone Finder, you may also use the following chart to input your heart rate zones. Please note this chart will not be accurate for everyone.
Find your
Max Heart Rate
Max Heart Rate
Light Intensity
Determine your Target Heart Rate Zones (Intensities)
Moderate Intensity | Heavy Intensity | Maximum Intensity |
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 |
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| medical professional. |
205 bpm | 123 | - 143 bpm | 144 | - 163 bpm | 164 | - 184 bpm | 184 | - 205 bpm |
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200 | 120 | - 139 | 140 | - 159 | 160 | - 179 | 180 | - 200 |
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195 | 117 | - 136 | 137 | - 155 | 156 | - 175 | 176 | - 195 |
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190 | 114 | - 132 | 133 | - 151 | 152 | - 170 | 171 | - 190 |
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185 | 111 | - 129 | 130 | - 147 | 148 | - 166 | 167 | - 185 |
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180 | 108 | - 125 | 126 | - 143 | 144 | - 161 | 162 | - 180 |
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175 | 105 | - 122 | 123 | - 139 | 140 | - 157 | 158 | - 175 |
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170 | 102 | - 118 | 119 | - 135 | 136 | - 152 | 153 | - 170 |
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165 | 99 | - 115 | 116 | - 131 | 132 | - 148 | 149 | - 165 |
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160 | 96 | - 111 | 112 | - 127 | 128 | - 143 | 144 | - 160 |
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155 | 93 | - 108 | 109 | - 123 | 124 | - 139 | 125 | - 155 |
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150 | 90 | - 104 | 105 | - 119 | 120 | - 134 | 121 | - 150 |
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13
