Target Heart Rate Zones
REFTarget Heart Rate by Age
| Age | Max HR | Moderate (50-70%) | Vigorous (70-85%) |
|---|---|---|---|
| 20 | 200 | 100-140 | 140-170 |
| 25 | 195 | 98-137 | 137-166 |
| 30 | 190 | 95-133 | 133-162 |
| 35 | 185 | 93-130 | 130-157 |
| 40 | 180 | 90-126 | 126-153 |
| 45 | 175 | 88-123 | 123-149 |
| 50 | 170 | 85-119 | 119-145 |
| 55 | 165 | 83-116 | 116-140 |
| 60 | 160 | 80-112 | 112-136 |
| 65 | 155 | 78-109 | 109-132 |
| 70 | 150 | 75-105 | 105-128 |
Heart Rate Training Zones
Zone 1: Warm-up (50-60%)
Very light activity, recovery, warm-up
Zone 2: Fat Burn (60-70%)
Light activity, fat burning, endurance building
Zone 3: Cardio (70-80%)
Moderate to vigorous, aerobic capacity
Zone 4: Anaerobic (80-90%)
Hard training, performance improvement
Zone 5: Max Effort (90-100%)
Maximum effort, sprint training
Using Heart Rate Zones
Maximum heart rate (MHR) is estimated as 220 minus your age. Target zones help optimize training: moderate intensity (50-70% MHR) for fat burning and endurance, vigorous intensity (70-85% MHR) for cardio fitness. Use a heart rate monitor or check pulse manually. Consult healthcare provider before starting intense exercise programs.
SourceAmerican Heart Association Guidelines