Aerobic Performance Heart Rate Zones Page 2

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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
Aerobic Zone (Endurance Training)
70-79% of Maximum Heart Rate
This zone will improve your cardiovascular and respiratory system while also increasing
the size and strength of your heart. This is the preferred zone if you are training for an
endurance event. The Aerobic Zone is characterized by additional calories being burned
with 50% of them from fat reserves and the other 50% coming from glycogen
(carbohydrate).
↑ cardiovascular endurance
↑ ability to sustain activity
Anaerobic Zone (Performance Training)
80-89% of Maximum Heart Rate
The Anaerobic Training Zone is characterized by an increase in the individuals V02
Maximum which is the amount of oxygen they can consume throughout exercise. This
zone is a high intensity zone where additional calories are burned with roughly 15% of
them coming from fat and the other 85% coming from glycogen (carbohydrate). Some
of the benefits of this zone are listed below:
↑ cardiovascular system
↑ lactate threshold
↑ ability to fight fatigue
V02 Max (Maximum Effort)
90-100% of Maximum Heart Rate
Although maximum effort is characterized by the highest number of calories burned it is
highly intense. This often means exercise in this category can only be sustained for short
amounts of time. Only highly fit individuals should train in this zone and only with
clearance from a physician. Some of the highlights of this zone are listed below:
↑ need for recovery time
↑ risk of injury
↑ calories burned (roughly 15% fats)
↑ risk of overtraining

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