IROPE Target Zone
Target Heart Rate Zone
To find your target zone in this table, look at the age category that is closest to your age. Check your target zone by taking your heart rate after 5 minutes of exercise
|
Age In Years
|
Target Zone
(heart beats
per minute) |
|
20 |
120-150
|
|
25 |
117-146
|
|
30 |
114-142
|
|
35 |
111-138
|
|
40 |
108-135
|
|
45 |
105-131
|
|
50 |
102-127
|
|
55 |
99-120
|
|
60 |
93-116
|
|
70 |
90-113
|
Target Heart Rate Zone - The heart rate range determined by the American College of Sports Medicine (ACSM) to be optimum for improving aerobic fitness. The formula for obtaining a target heart rate equals 220 minus age x 60% to 85%, depending upon individual's fitness goals and physical condition
Note: If you're just starting out, it is also good to know your Resting Heart Rate and your Recovery Heart Rate
Your Resting Heart Rate is defined as - Heart rate measure taken during rest
Your Recovery Heart Rate is the measure taken at the conclusion of exercise. The amount of time it takes to return the heart rate to pre-exercise rates is an indication of cardiovascular fitness.
