Aerobic Exercise: 130 - 178 bpm (50-85%)
| Exercise Intensity | Heart Rate Reserve | Target Heart Rate (bpm) |
|---|---|---|
| Very Light | 50 - 60% | 130 - 142 |
| Light | 60 - 70% | 142 - 154 |
| Moderate | 70 - 80% | 154 - 166 |
| Hard | 80 - 90% | 166 - 178 |
| VO₂ Max | 90 - 100% | 178 - 190 |
| Zone | % of HRR | Benefit |
|---|---|---|
| Zone 1 | 50-60% | Warm-up, Recovery |
| Zone 2 | 60-70% | Fat Burning, Endurance |
| Zone 3 | 70-80% | Speed, Strength |
| Zone 4 | 80-90% | Max Output |
| Zone 5 | 90-100% | Cardiovascular Fitness |