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Heart Rate Training Zones Chart

The following heart rate training zone chart can be used to predict your heart rate training zones at 50%, 60%, 70%, 80% and 90% of age predicted maximum heart rate (MaxHR) for ages between 16 and 100 years.

How are individual heart rate training zones and maximum heart rate calculated?

The age predicted maximum heart rate is based on the following formula:
Age predicted maximum heart rate = 220 - Age 

Individual heart rate training zones can easily be calculated by converting the desired percentage of maximum heart rate to a decimal and multiplying this by the age predicted maxHR. To covert a percentage to a decimal simply divide the percentage by 100 e.g. to convert 50% to a decimal simply divide 50 by 100 - 50/100 = 0.5. So to calculate 50% of maxHR simply multiply maxHR by 0.5 e.g. if you have a maxHR of 200 multiply this by 0.5 to calculate 50% of MaxHR.

When using age predicted maxHR it is important to remeber that this is just an estimate of maximum heart rate and there can be variation (sometimes by 10bpm or more) amongst people of the same age, fitness and training experience.

Using heart rate to monitor training intensities

Most Cardiovascular machines now have built in Heart rate monitors - normally in the form of handgrips - which will help you to monitor training intensity. These Heart rate monitors give a relatively accurate reading but it is far better to purchase your own chest strap Heart rate monitor. With these a small chest strap is placed just below the chest. The chest strap transmits the Heart rate reading to a wrist watch which displays the reading. A number of research studies have found Polar Heart rate monitors, in particular, to be particularly effective, providing a reliable measure of Heart rate (Leger and Thivierge, 1988; Trieber et al., 1989; Godsen et al., 1991). The basic models of heart rate monitors are now relatively cheap and start from as little as £40.

Heart rate training zone chart based on percentages of age predicted maximum heart rate

Age
Years
50%
MaxHR
60%
MaxHR
70%
MaxHR
80%
MaxHR
90%
MaxHR
Age Predicted
MaxHR
16 102   122 143  163 184  204 
17 102  122  142  162  183  203 
18 101  121  141  162  182  202 
19 101  121  141  161  181 201 
20 100  120  140  160 180  200 
21 100  119  139 159  179  199 
22 99 119  139  158  178  198 
23 99 118  138  158  177 197 
24 98  118  137  157  176  196 
25  98  117  137  156  176  195 
28 97 116  136  155  175  194 
27  97  116  135  154  174  193 
28  96  115  134  154  173  192 
29  96  115  134  153  172  191 
30  95 114 133  152  171  190 
31  95  113  132  151  170 189 
32 94  113  132  150  169  188 
33  94  112  131  150  168  187 
34  93  112  130  149  167  186 
35  93  111  130  148  167  185 
36  92  110  129  147 166  184 
37  92  110  128  146  165  183 
38  91  109  127  146  164  182 
39  91  109  127  145  163  181 
40  90  108  126  144 162  180 
41  90  107  125  143 161  179 
42  89  107  125  142  160  178 
43  89  106  124  142  159  177 
44  88  106  123  141  158  176 
45  88  105  123  140  158  175 
46  87  104  122  139  157  174 
47  87  104  121  138  156  173
48  86  103  120  138  155  172 
49  86  103  120  137  154  171 
50  85  102  119  136  153  170 
51  85  101  118  135  152  169 
52  84  101  118  134  151  168 
53  84  100  117  134  150  167 
54  83  100  116  133  149  166 
55  83  99  116  132  149  165 
56  82  98  115  131  148  164 
57  82  98  114  130  147 163 
58  81  97  113  130  146  162 
59  81  97  113  129  145 161 
60  80  96  112  128  144 160 
61  80  95  111  127  143  159 
62  79  95  111  126  142  158 
63  79  94  110  126  141  157 
64  78  94  109  125  140  156 
65  78  93  109  124  140  155 
66  77  92  108  123  139  154 
67  77  92  107  122  138  153 
68  76  91  106  122  137  152 
69  76  91  106  121  136  151 
70  75  90  105  120  135  150 
71  75  89  104  119  134  149 
72  74  89  104 118  133  148 
73  74  88  103  118  132  147 
74  73  88  102  117  131  146 
75  73  87  102  116  131  145 
76  72  86  101  115  130  144 
77  72  86  100  114  129  143 
78  71  85  99  114  128  142 
79  71  85  99  113  127  141 
80  70  84  98  112  126  140 
81  70 83  97  111  125  139 
82  69  83  97  110  124 138 
83  69  82  96  110  123  137 
84  68  82  95  109  122  136 
85  68  81  95  108  122 135 
86  67  80  94  107  121  134 
87  67  80  93  106  120 133 
88  66  79  92  106  119  132 
89  66  79  92  105  118  131 
90  65  78  91 104  117  130 
91  65  77  90  103  116  129 
92  64  77  90  102  115  128 
93  64  76  89  102  114  127 
94  63  76  88  101  113  126 
95  63  75  88  100  113  125 
96  62  74  87  99  112  124 
97  62  74  86  98  111  123 
98  61  73  85  98  110  122 
99  61  73  85  97  109  121 
100  60  72 84  96  108  120

You should always seek medical advice from a qualified general practitioner or physician if any of the following applies to you: A family history of heart disease or other serious illness; you are currently suffering with or have a history of - heart disease, high blood pressure, stroke, dizzyness, diabetes, epilepsy or any other serious condition that may put you at risk when training; if you are taking medication and are unsure about whether it is safe for you to excercise; if you are pregnant; or if you are over the age of 40 and have not undertaken any exercise for a period of time.

Heart rate training zones references:

Godsen, R., Carroll, T. and Stone, S. (1991) How well does Polar Vantage XL Heart Rate Monitor estimate actual heart rate? Medicine and Science in Sports and Exercise. 23, (suppl.) S14.

Leger, R. M. and Thivierge, M. (1988) Heart rate monitors: Validity, stability, and functionality. Physician and Sportsmedicine. 16, 143-151.

Treiber, F. a., Musante, L., Hartdagan, S., Davis, H., Levy, M. and Strong, W. B. (1989) Validation of a heart rate monitor with children in laboratory and field settings. Medicine and Science in Sports and Exercise. 21, (3), 338-342.