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The following table shows the optimum heart rate levels in relation to the age and
the goal to be achieved. Theoretical maximum heart rate (100%) is calculated on
the basis of age using the formula: 220 - age.
To read the graph, simply find your age on the horizontal axis and scan up the vertical
until you reach the 60%, 70% and 90% values.
Aerobic exercise performed at a heart rate between 60% and 70% mainly burns
fat as an energy source.
When doing aerobic exercise at a heart rate of 70% to 90% the cardiocirculatory
component prevails.
Age
Heart rate per minute
Area reserved to competitive athletes’ workouts (requiring a doctor’s
certificate)
Aerobic zone with a primarily cardio-circulatory component (keep heart rate
between 70% and 90%)
Aerobic zone primarily using fats as an energy source (keep heart rate between
60% and 70%)
Zone of little training interest
15
60%
70%
90%
100%
123
120
117
114
111
108
105
102
99
96
93
123
120
117
114
111
108
105
102
99
96
93
143,5
140
136,5
133
129,5
126
122,5
119
115,5
112
108,5
143,5
140
136,5
133
129,5
126
122,5
119
115,5
112
108,5
184,5
180
175,5
171
166,5
162
157,5
153
148,5
144
139,5
184,5
180
175,5
171
166,5
162
157,5
153
148,5
144
139,5
205
200
195
190
185
180
175
170
165
160
155
205
200
195
190
185
180
175
170
165
160
155
200 25 30 35 40 45 50 55 60 65
02082100
02082102
0SM00427AE-M1_UK.indd 36 02/07/2010 9.49.40
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