Heart rate zone chart for women

Health professionals know the importance of proper pacing during exercise. To receive the benefits of physical activity, it’s important not to tire too quickly.

What is a target zone?

A target zone is a heart rate range that helps you maintain an intensity level while you work out. There are different target zones for different types of athletes and levels of exercise you are following. Target zones typically correspond with a specific exercise goal and helps to effectively grade if an exercise is actually working for you or overworking you.

Target heart rate zones are displayed by age, and split into the four heart rate target zones, so you can identify the correct target zone for your fitness goal.

Age	Max Heart Rate	Recovery/ Weight Loss		Aerobic		Anaerobic		Maximum
		60% – 70%		70% – 80%		80% – 90%		90% – 100%
18	208	125	146	146	166	166	187	187	208
19	207	124	145	145	166	166	186	186	207
20	206	124	144	144	165	165	185	185	206
21	205	123	144	144	164	164	185	185	205
22	204	122	143	143	163	163	184	184	204
23	203	122	142	142	162	162	183	183	203
24	202	121	141	141	162	162	182	182	202
25	201	121	141	141	161	161	181	181	201
26	200	120	140	140	160	160	180	180	200
27	199	119	139	139	159	159	179	179	199
28	198	119	139	139	158	158	178	178	198
29	197	118	138	138	158	158	177	177	197
30	196	118	137	137	157	157	176	176	196
31	195	117	137	137	156	156	176	176	195
32	194	116	136	136	155	155	175	175	194
33	193	116	135	135	154	154	174	174	193
34	192	115	134	134	154	154	173	173	192
35	191	115	134	134	153	153	172	172	191
36	190	114	133	133	152	152	171	171	190
37	189	113	132	132	151	151	170	170	189
38	188	113	132	132	150	150	169	169	188
39	187	112	131	131	150	150	168	168	187
40	186	112	130	130	149	149	167	167	186
41	185	111	130	130	148	148	167	167	185
42	184	110	129	129	147	147	166	166	184
43	183	110	128	128	146	146	165	165	183
44	182	109	127	127	146	146	164	164	182
45	181	109	127	127	145	145	163	163	181
46	180	108	126	126	144	144	162	162	180
47	179	107	125	125	143	143	161	161	179
48	178	107	125	125	142	142	160	160	178
49	177	106	124	124	142	142	159	159	177
50	176	106	123	123	141	141	158	158	176
51	175	105	123	123	140	140	158	158	175
52	174	104	122	122	139	139	157	157	174
53	173	104	121	121	138	138	156	156	173
54	172	103	120	120	138	138	155	155	172
55	171	103	120	120	137	137	154	154	171
56	170	102	119	119	136	136	153	153	170
57	169	101	118	118	135	135	152	152	169
58	168	101	118	118	134	134	151	151	168
59	167	100	117	117	134	134	150	150	167
60	166	100	116	116	133	133	149	149	166
61	165	99	116	116	132	132	149	149	165
62	164	98	115	115	131	131	148	148	164
63	163	98	114	114	130	130	147	147	163
64	162	97	113	113	130	130	146	146	162
65	161	97	113	113	129	129	145	145	161

What is Your Target Heart Rate?

In order to figure out which zone you’re in, you first need to figure out what your own target heart rate is. You can do this by using the Karvonen Formula. You can also use any number of target heart rate calculators to get your heart rate zone, but many of them do not incorporate your resting heart rate (which makes it a bit more accurate).

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

220 – 23 (age) = 197
197 – 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177

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