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 -

INTENSITY FROM (BPM) TO (BPM)
Low - -
Moderate - -
High - -

Resting Heart Rate Classification Chart

Male: 18-25 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Male Superior 49 55
Male Excellent 56 61
Male Above Average 62 65
Male Average 66 69
Male Below Average 70 76
Male Poor 74 81
Male Very Poor 82 > 82

Male: 26-35 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Male Superior 49 54
Male Excellent 55 61
Male Above Average 62 65
Male Average 66 70
Male Below Average 71 74
Male Poor 75 81
Male Very Poor 82 > 82

Male: 36-45 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Male Superior 50 56
Male Excellent 57 62
Male Above Average 63 66
Male Average 67 70
Male Below Average 71 75
Male Poor 76 82
Male Very Poor 83 > 83

Male: 46-55 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Male Superior 50 57
Male Excellent 58 63
Male Above Average 64 67
Male Average 68 71
Male Below Average 72 76
Male Poor 77 83
Male Very Poor 84 > 84

Male: 56-65 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Male Superior 51 56
Male Excellent 57 61
Male Above Average 62 67
Male Average 68 71
Male Below Average 72 75
Male Poor 76 81
Male Very Poor 82 > 82

Male: 66-100 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Male Superior 50 55
Male Excellent 56 61
Male Above Average 62 65
Male Average 66 69
Male Below Average 70 73
Male Poor 74 79
Male Very Poor 80 > 80

Female: 18-25 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Female Superior 54 60
Female Excellent 61 65
Female Above Average 66 69
Female Average 70 73
Female Below Average 74 78
Female Poor 79 84
Female Very Poor 85 > 85

Female: 26-35 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Female Superior 54 59
Female Excellent 60 64
Female Above Average 65 68
Female Average 69 72
Female Below Average 73 76
Female Poor 77 82
Female Very Poor 83 > 83

Female: 36-45 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Female Superior 54 59
Female Excellent 60 64
Female Above Average 65 69
Female Average 70 73
Female Below Average 74 78
Female Poor 79 84
Female Very Poor 85 > 85

Female: 46-55 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Female Superior 54 60
Female Excellent 61 65
Female Above Average 66 69
Female Average 70 73
Female Below Average 74 77
Female Poor 78 83
Female Very Poor 84 > 84

Female: 56-65 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Female Superior 54 59
Female Excellent 60 64
Female Above Average 65 68
Female Average 69 73
Female Below Average 74 77
Female Poor 78 83
Female Very Poor 84 > 84

Female: 66-100 y/o

GENDER CLASSIFICATION FROM (BPM) TO (BPM)
Female Superior 54 59
Female Excellent 60 64
Female Above Average 65 68
Female Average 69 72
Female Below Average 73 76
Female Poor 77 84
Female Very Poor 85 > 85

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