Heart Rate Training Zones for the Four Major Energy Systems
Maximum
Heart Rate
220
218
216
214
212
210
208
206
204
202
200
198
196
194
192
190
188
186
184
182
180
178
176
174
172
170
168
166
164
162
160
158
156
154
152
150
148
146
144
142
140
138
136
134
132
130
(65-80% HRmax)
Aerobic
Conditioning
143 - 176
142 - 175
141 - 173
139 - 172
138 - 170
137 - 168
135 - 167
134 - 165
133 - 163
132 - 162
130 - 160
129 - 159
127 - 157
126 - 156
125 - 154
124 - 152
122 - 151
121 - 149
120 - 147
119 - 146
118 - 144
116 - 143
115 - 141
114 - 140
113 - 138
111 - 136
109 - 134
108 - 133
107 - 131
105 - 130
104 - 128
103 - 127
101 - 125
100 - 124
99 - 122
97 - 120
96 - 119
94 - 117
93 - 116
92 - 114
91 - 112
89 - 111
88 - 109
87 - 108
86 - 106
84 - 104
(87-92% HRmax*)
Anaerobic
Conditioning
191 – 202
189 – 201
187 – 199
186 – 197
184 – 195
183 – 193
180 – 192
179 – 190
177 – 188
175 – 186
174 – 184
172 – 183
170 – 181
168 – 179
167 – 177
165 – 175
163 – 173
162 – 172
159 – 170
158 – 168
156 – 166
154 – 164
153 – 162
151 – 160
149 – 159
147 – 157
146 – 155
144 – 153
142 – 151
140 – 150
139 – 148
137 – 146
135 – 144
133 – 142
132 – 140
130 – 138
128 – 137
127 – 135
125 – 133
123 – 131
121 – 129
120 – 127
118 – 126
116 – 124
114 – 122
113 – 120
(95-100% HRmax**)
Aerobic
Capacity
209 – 220
208 – 218
205 – 216
203 – 214
201 – 212
199 – 210
197 – 208
196 – 206
194 – 204
192 – 202
190 – 200
188 – 198
186 – 196
184 – 194
182 – 192
180 – 190
178 – 188
176 – 186
174 – 184
172 – 182
171 – 180
169 – 178
167 – 176
165 – 174
163 – 172
161 – 170
159 – 168
157 – 166
155 – 164
153 – 162
152 – 160
150 – 158
148 – 156
146 – 154
144 – 152
142 – 150
140 – 148
138 – 146
136 – 144
134 – 142
133 – 140
131 – 138
129 – 136
127 – 134
125 – 132
123 – 130
(100% HRmax***)
Anaerobic
Capacity
220
218
216
214
212
210
208
206
204
202
200
198
196
194
192
190
188
186
184
182
180
178
176
174
172
170
168
166
164
162
160
158
156
154
152
150
148
146
144
142
140
138
136
134
132
130
*Should reach the target heart rate range within the first 8-10 minutes of anaerobic conditioning workouts depending on intensity within range. *
**Should reach the target heart rate range within the first 4-6 minutes of aerobic capacity workouts depending on intensity within range.**
***Should reach maximum heart rate within 3-5 minutes after beginning an anaerobic capacity workout depending on intensity within range.***