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Heart Rate Zones

Target heart rate by exercise zone

Health

Age

Method

Max Heart Rate (est.)

190 bpm

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Zone 1 — Rest

Recovery, warm-up

95–114

Zone 2 — Fat Burn

Aerobic base, endurance

114–133

Zone 3 — Aerobic

Cardiovascular fitness

133–152

Zone 4 — Anaerobic

Speed, performance

152–171

Zone 5 — Max

Peak power, short bursts

171–190