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
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 |