Target Heart Rate Zones

Quickly measure and calculate your exercise intensities and max heart rate

Target Heart Rate Zones Protocol

Purpose

Estimate Target Heart Rate Zones based on the age predicted maximum heart rate in order to prescribe an appropriate training intensity. There is a positive correlation between low heart rates of trained individuals and a reduction in cardiac exertion.

Equipment

Index and middle fingers or heart rate monitor.

Procedure

For measuring heart rate without the use of a heart rate monitor, palpation of the pulse at the radial artery is most common. Use index and middle finger and press against the radial artery on the lateral portion of the wrist. For resting heart rate, palpate for 15 seconds while counting HR, multiply beats by 4.

Target Heart Rate Zones Calculation

yrs
bpm

Calculation Result

Date-
Maximum Heart Rate (bpm)-
Resting Heart Rate (bpm)-
Resting Heart Rate Classification-

INTENSITYFROM (BPM)TO (BPM)
Low--
Moderate--
High--

Resting Heart Rate Classification Chart

Male: 18-25 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
MaleSuperior4955
MaleExcellent5661
MaleAbove Average6265
MaleAverage6669
MaleBelow Average7076
MalePoor7481
MaleVery Poor82> 82

Male: 26-35 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
MaleSuperior4954
MaleExcellent5561
MaleAbove Average6265
MaleAverage6670
MaleBelow Average7174
MalePoor7581
MaleVery Poor82> 82

Male: 36-45 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
MaleSuperior5056
MaleExcellent5762
MaleAbove Average6366
MaleAverage6770
MaleBelow Average7175
MalePoor7682
MaleVery Poor83> 83

Male: 46-55 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
MaleSuperior5057
MaleExcellent5863
MaleAbove Average6467
MaleAverage6871
MaleBelow Average7276
MalePoor7783
MaleVery Poor84> 84

Male: 56-65 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
MaleSuperior5156
MaleExcellent5761
MaleAbove Average6267
MaleAverage6871
MaleBelow Average7275
MalePoor7681
MaleVery Poor82> 82

Male: 66-100 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
MaleSuperior5055
MaleExcellent5661
MaleAbove Average6265
MaleAverage6669
MaleBelow Average7073
MalePoor7479
MaleVery Poor80> 80

Female: 18-25 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
FemaleSuperior5460
FemaleExcellent6165
FemaleAbove Average6669
FemaleAverage7073
FemaleBelow Average7478
FemalePoor7984
FemaleVery Poor85> 85

Female: 26-35 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
FemaleSuperior5459
FemaleExcellent6064
FemaleAbove Average6568
FemaleAverage6972
FemaleBelow Average7376
FemalePoor7782
FemaleVery Poor83> 83

Female: 36-45 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
FemaleSuperior5459
FemaleExcellent6064
FemaleAbove Average6569
FemaleAverage7073
FemaleBelow Average7478
FemalePoor7984
FemaleVery Poor85> 85

Female: 46-55 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
FemaleSuperior5460
FemaleExcellent6165
FemaleAbove Average6669
FemaleAverage7073
FemaleBelow Average7477
FemalePoor7883
FemaleVery Poor84> 84

Female: 56-65 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
FemaleSuperior5459
FemaleExcellent6064
FemaleAbove Average6568
FemaleAverage6973
FemaleBelow Average7477
FemalePoor7883
FemaleVery Poor84> 84

Female: 66-100 y/o

GENDERCLASSIFICATIONFROM (BPM)TO (BPM)
FemaleSuperior5459
FemaleExcellent6064
FemaleAbove Average6568
FemaleAverage6972
FemaleBelow Average7376
FemalePoor7784
FemaleVery Poor85> 85

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