200
Maximum Heart Rate
190 180
180
170
170
160
160
150
150
140
140
175 165 156 146 136
130 120
120
110
110
117 107
171 161 152 142 133
114 104
100
166 157 148 138 129
111 101
162 153 144 135 126
108 99
157
153
148
144
140
136
131
127
122
119
105
102
96
93
90 80
20
25
30
35
40
45
50
Age (years)
148 140 132 123 115
99 90
55
144 136 128 120 112
95 88 60
139
90%
131
85%
124
80%
116 108
75% 70%
93
60%
85
55%
65
Programme Stage
Week
Exercise Intensity (% hrm)
A) Initial Stage
1 2 3 4
55 55 55 55
-
70% 70% 70% 70%
B) Improvement Stage
5-7 8 - 10 11 - 13 14 - 16 17 - 20 21 - 24
60 60 60 60 75 75
-
80% 80% 80% 80% 85% 85%
C) Maintenance Stage
24 +
75 - 90%