Aerobic Performance Heart Rate Zones
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4Activity: Aerobic Performance
Directions:
Please review the following charts and accompanying descriptions of the various Heart
Rate Zones. Understanding these zones and their characteristics will help you in
completing the Partner Exercise Card.
Heart Rate Zones
Age
11 yo
12 yo
13 yo
14 yo
15 yo
16 yo
17 yo
18 yo
19 yo
MHR
100%
209
208
207
206
205
204
203
202
201
V02 Max (Maximum Effort)
90%
188
187
186
185
185
184
183
182
181
Anaerobic (Performance Training)
80%
167
166
166
165
164
163
162
162
161
Aerobic Training (Cardio/Endurance)
70%
146
146
145
144
144
143
142
141
141
Fitness (Fat Burn)
60%
125
125
124
124
123
122
122
121
121
Moderate Activity (Maintenance/Warm Up)
50%
105
104
104
103
103
102
102
101
101
Fox & Haskell Formula
Moderate Activity (Maintenance/Warm Up)
50-59% of Maximum Heart Rate
This is the best zone for people just starting a fitness program and acts as an appropriate
warm up pace. Roughly 85% of calories burned in this zone are fats. The benefits are
listed below:
↓ body fat
↓ risk of degenerative disease
↓ blood pressure
↓ risk of injury
↓ cholesterol
Fitness Zone (Fat Burning)
60-69% of Maximum Heart Rate
This zone provides the same benefits as Moderate Activity Zone, but is more intense and
burns more total calories. Roughly 85% of calories burned in this zone are fats. The
benefits are listed below:
↓ body fat
↓ risk of degenerative disease
↓ blood pressure
↓ risk of injury
↓ cholesterol
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