Physical Training Training Heart Rate Chart

Aerobic Fitness Initial THR Target THR

Age MHR Low High Low High
Examples of good aerobic activities include bicycling, rowing, 8 212 85 127 138 180
stair climbing, aerobic dance, walking, jogging, running and swimming. 9 211 84 127 137 179
10 210 84 126 137 179
11 209 84 125 136 178
To be aerobically fit, you need to get your heart working hard, but not too hard. Use this
12 208 83 125 135 177
information to help determine your target heart rate for optimum aerobic conditioning, 13 207 83 124 135 176
and as a guide for acheiving aerobic fitness. 14 206 82 124 134 175
15 205 82 123 133 174
16 204 82 122 133 173
Maximum Heart Rate
17 203 81 122 132 173
Your Maximum Heart Rate (MHR) is the highest number of times your heart should beat 18 202 81 121 131 172
each minute when you are exercising your hardest. Determine your MHR by 19 201 80 121 131 171
20 200 80 120 130 170
subtracting you age in years from 220.
21 199 80 119 129 169
22 198 79 119 129 168
Training Heart Rate 23 197 79 118 128 167
Your Training Heart Rate (THR) is the range within which your heart rate should be 24 196 78 118 127 167
25 195 78 117 127 166
during normal areobic fitness training. Your THR should be between 65% and 85% of
26 194 78 116 126 165
your MHR. To calculate the lower end of your THR range, multiply your MHR by 0.65. 27 193 77 116 125 164
To calculate the upper end of your THR range, multiply your MHR by 0.85. 28 192 77 115 125 163
29 191 76 115 124 162
30 190 76 114 124 162
Heart Rate
31 189 76 113 123 161
To determine if you are working out too hard or not hard enough, take a short break 32 188 75 113 122 160
from working out to check your pulse. The easiest way to do this is to count the number 33 187 75 112 122 159
34 186 74 112 121 158
of heart beats in 15 seconds and multiply the number of beats by four. This is your heart
35 185 74 111 120 157
rate (HR) in beats per minute. 36 184 74 110 120 156
37 183 73 110 119 156
Initial Conditioning 38 182 73 109 118 155
39 181 72 109 118 154
It is important that you do not try to do too much too fast. If you are just starting your
40 180 72 108 117 153
aerobic fitness training, or have been away from it for a long time, start by walking for 10 41 179 72 107 116 152
to 20 minutes three times per week. Your HR should be between 40% and 60% of your 42 178 71 107 116 151
43 177 71 106 115 150
MHR. Do this for four to six weeks before starting your Improvement Conditioning.
44 176 70 106 114 150
45 175 70 105 114 149
Improvement Conditioning 46 174 70 104 113 148
When you are ready to step up your aerobic conditioning, you might start jogging for 20 47 173 69 104 112 147
48 172 69 103 112 146
minutes every other. At this point, you should be looking to get your HR to within your
49 171 68 103 111 145
suggested THR range (65% to 85% of MHR). This will probably take 8 to 12 weeks of 50 170 68 102 111 145
training. 51 169 68 101 110 144
52 168 67 101 109 143
53 167 67 100 109 142
Progression Plan
54 166 66 100 108 141
Once you have improved your conditioning to the point where you are exercising within 55 165 66 99 107 140
Copyright 2003 by Terrell Deppe, All Rights Reserved

your THR range, you may be ready to progress. Use FIT as your guide: 56 164 66 98 107 139
57 163 65 98 106 139
58 162 65 97 105 138
FIT
59 161 64 97 105 137
Frequency 60 160 64 96 104 136
Work on increasing the number of times per week that 61 159 64 95 103 135
62 158 63 95 103 134
you exercise. Work out more often. Just remember to
63 157 63 94 102 133
leave at lease one day for rest. 64 156 62 94 101 133
65 155 62 93 101 132
Intensity 66 154 62 92 100 131
67 153 61 92 99 130
Work on increasing the pace at which you exercise.
68 152 61 91 99 129
Work out harder and faster. Just remember to do it 69 151 60 91 98 128
gradually. 70 150 60 90 98 128
71 149 60 89 97 127
72 148 59 89 96 126
Time
73 147 59 88 96 125
Work on increasing the duration of your workout. Work 74 146 58 88 95 124
out for longer periods of time, or go further. Again, 75 145 58 87 94 123
Training
Material

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remember to do it gradually.
77 143 57 86 93 122
78 142 57 85 92 121
Use the chart on the next page to look up the Initial THR 79 141 56 85 92 120
and target THR for your age. 80 140 56 84 91 119
 Aerobic Training Log Aerobic Training Log
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