Heart Rate Zones
THE 5 HEART RATE ZONES
Depending on their level of performance, people of the same age have different heart rates. Those who are physically active usually achieve lower values. This is due to the fact that the cardiovascular system has adjusted to regular exercise.
However, the heart rate can vary daily depending on your physical condition and other factors, so it is advisable to keep your heart rate under control at all times.
MAX HR IN% | DESCRIPTION |
|---|---|
100-90 | WARNING ZONE 90 - 100% HFMAX• maximum load at the absolute performance limit• only suitable for professional high-performance athletes |
80 | HIGH PERFORMANCE 80 - 90% HFMAX• professional high-performance sport•competition preparation• subjective stress: strenuous to very strenuous |
70 | ENDURANCE / STRENGTH 70 - 80% HFMAX• Increase in endurance• Strengthening of the heart • Improvement of the cardiovascular + respiratory system • Increase in fat burning rate • Improvement of aerobic capacity • Subjective stress: medium to strenuous |
60 | FAT BURNING 60-70% HR max• optimal fat burning• strengthen the cardiovascular system •Plaudertempo • subjective burden: easy to moderate |
50 | REGENERATION 50 - 60% HFMAX• Entry / rehab stress zone•Stabilization of the cardiovascular system •Regeneration training • Subjective stress: very light to easy |
Use one of the following tables to determine your own maximum heart rate.
MEN
OLD | MAX HR IN% | WARNING ZONE 90-100% | HIGH PERFORMANCE 80-90% | ENDURANCE / STRENGTH 70-80% | FAT BURNING 60-70% | REGENERATION 50-60% |
|---|---|---|---|---|---|---|
20th | 200 | 180-200 | 160-180 | 140-160 | 120-140 | 100-120
|
30th | 190 | 171-190 | 152-171 | 133-152 | 114-133 | 95-114 |
40 | 180 | 162-180 | 144-162 | 126-144 | 108 - 126 | 90-108 |
50 | 170 | 153-170 | 136-153 | 119-136 | 102-119 | 88-102 |
60 | 160 | 144-160 | 128-144 | 112-128 | 96-112 | 80-96 |
70 | 150 | 135-150 | 120-135 | 105-120 | 90-105 | 75-90 |
WOMEN
OLD | MAX HR IN% | WARNING ZONE 90-100% | HIGH PERFORMANCE 80-90% | ENDURANCE / STRENGTH 70-80% | FAT BURNING 60-70% | REGENERATION 50-60% |
|---|---|---|---|---|---|---|
20th | 206 | 185-206 | 165-185 | 144-165 | 124-144 | 103-124
|
30th | 196 | 176-196 | 157-176 | 137-157 | 117-137 | 98-117 |
40 | 186 | 167-186 | 147-167 | 130-147 | 112-130 | 93-112 |
50 | 176 | 158-176 | 141-158 | 123-141 | 106-123 | 88-106 |
60 | 166 | 149-166 | 133-149 | 116-133 | 100-116 | 83-100 |
70 | 156 | 140-156 | 125-140 | 109-125 | 94-109 | 78-94 |
