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Heart Rate Zones worksheet

Grades 6–7 · CCSS 6.RP.A.3.c, 6.EE.A.2.c

Solve each problem and show your work. Round answers to 2 decimal places where needed.

1.
Problem 1.
- Maximum heart rate: Tanaka: 208 − 0.7 × age
- Age: 56 years
- Zone method: % of maximum
Find: Maximum heart rate
Answer
2.
Problem 2.
- Maximum heart rate: Tanaka: 208 − 0.7 × age
- Age: 45 years
- Zone method: Karvonen (heart-rate reserve)
- Resting heart rate: 46 bpm
Find: Maximum heart rate
Answer
3.
Problem 3.
- Maximum heart rate: Tanaka: 208 − 0.7 × age
- Age: 39 years
- Zone method: % of maximum
Find: Maximum heart rate
Answer
4.
Problem 4.
- Maximum heart rate: 220 − age
- Age: 42 years
- Zone method: % of maximum
Find: Maximum heart rate
Answer
5.
Problem 5.
- Maximum heart rate: Tanaka: 208 − 0.7 × age
- Age: 45 years
- Zone method: Karvonen (heart-rate reserve)
- Resting heart rate: 70 bpm
Find: Maximum heart rate
Answer
6.
Problem 6.
- Maximum heart rate: 220 − age
- Age: 30 years
- Zone method: % of maximum
Find: Maximum heart rate
Answer
7.
Problem 7.
- Maximum heart rate: Tanaka: 208 − 0.7 × age
- Age: 32 years
- Zone method: % of maximum
Find: Maximum heart rate
Answer
8.
Problem 8.
- Maximum heart rate: 220 − age
- Age: 38 years
- Zone method: Karvonen (heart-rate reserve)
- Resting heart rate: 90 bpm
Find: Maximum heart rate
Answer
9.
Problem 9.
- Maximum heart rate: I know my maximum
- Measured maximum heart rate: 155 bpm
- Zone method: Karvonen (heart-rate reserve)
- Resting heart rate: 80 bpm
Find: Maximum heart rate
Answer
10.
Problem 10.
- Maximum heart rate: 220 − age
- Age: 48 years
- Zone method: Karvonen (heart-rate reserve)
- Resting heart rate: 48 bpm
Find: Maximum heart rate
Answer

Answer key: Heart Rate Zones worksheet

1. Maximum heart rate: 169 bpm
1. Estimate maximum heart rate with the Tanaka equation, 208 − 0.7 × age
  $208 - 0.7 \times 56$ $= 168.8 bpm$
2. Each zone is a share of your maximum heart rate. Zone 1 starts at 50%
  $0.5 \times 168.8$ $= 84.4 bpm$
3. Zone 3 starts at 70% of maximum
  $0.7 \times 168.8$ $= 118.2 bpm$
2. Maximum heart rate: 177 bpm
1. Estimate maximum heart rate with the Tanaka equation, 208 − 0.7 × age
  $208 - 0.7 \times 45$ $= 176.5 bpm$
2. Find your heart-rate reserve, the gap between your maximum and resting rates
  $176.5 - 46$ $= 130.5 bpm$
3. Karvonen method: add a share of the reserve to your resting rate. Zone 1 starts at 50%
  $46 + 0.5 \times 130.5$ $= 111.3 bpm$
4. Zone 3 starts at 70% of the reserve, added to the resting rate
  $46 + 0.7 \times (176.5 - 46)$ $= 137.4 bpm$
3. Maximum heart rate: 181 bpm
1. Estimate maximum heart rate with the Tanaka equation, 208 − 0.7 × age
  $208 - 0.7 \times 39$ $= 180.7 bpm$
2. Each zone is a share of your maximum heart rate. Zone 1 starts at 50%
  $0.5 \times 180.7$ $= 90.4 bpm$
3. Zone 3 starts at 70% of maximum
  $0.7 \times 180.7$ $= 126.5 bpm$
4. Maximum heart rate: 178 bpm
1. Estimate maximum heart rate as 220 minus age
  $220 - 42$ $= 178 bpm$
2. Each zone is a share of your maximum heart rate. Zone 1 starts at 50%
  $0.5 \times 178$ $= 89 bpm$
3. Zone 3 starts at 70% of maximum
  $0.7 \times 178$ $= 124.6 bpm$
5. Maximum heart rate: 177 bpm
1. Estimate maximum heart rate with the Tanaka equation, 208 − 0.7 × age
  $208 - 0.7 \times 45$ $= 176.5 bpm$
2. Find your heart-rate reserve, the gap between your maximum and resting rates
  $176.5 - 70$ $= 106.5 bpm$
3. Karvonen method: add a share of the reserve to your resting rate. Zone 1 starts at 50%
  $70 + 0.5 \times 106.5$ $= 123.3 bpm$
4. Zone 3 starts at 70% of the reserve, added to the resting rate
  $70 + 0.7 \times (176.5 - 70)$ $= 144.6 bpm$
6. Maximum heart rate: 190 bpm
1. Estimate maximum heart rate as 220 minus age
  $220 - 30$ $= 190 bpm$
2. Each zone is a share of your maximum heart rate. Zone 1 starts at 50%
  $0.5 \times 190$ $= 95 bpm$
3. Zone 3 starts at 70% of maximum
  $0.7 \times 190$ $= 133 bpm$
7. Maximum heart rate: 186 bpm
1. Estimate maximum heart rate with the Tanaka equation, 208 − 0.7 × age
  $208 - 0.7 \times 32$ $= 185.6 bpm$
2. Each zone is a share of your maximum heart rate. Zone 1 starts at 50%
  $0.5 \times 185.6$ $= 92.8 bpm$
3. Zone 3 starts at 70% of maximum
  $0.7 \times 185.6$ $= 129.9 bpm$
8. Maximum heart rate: 182 bpm
1. Estimate maximum heart rate as 220 minus age
  $220 - 38$ $= 182 bpm$
2. Find your heart-rate reserve, the gap between your maximum and resting rates
  $182 - 90$ $= 92 bpm$
3. Karvonen method: add a share of the reserve to your resting rate. Zone 1 starts at 50%
  $90 + 0.5 \times 92$ $= 136 bpm$
4. Zone 3 starts at 70% of the reserve, added to the resting rate
  $90 + 0.7 \times (182 - 90)$ $= 154.4 bpm$
9. Maximum heart rate: 155 bpm
1. Use the measured maximum heart rate you entered
  $155 bpm$
2. Find your heart-rate reserve, the gap between your maximum and resting rates
  $155 - 80$ $= 75 bpm$
3. Karvonen method: add a share of the reserve to your resting rate. Zone 1 starts at 50%
  $80 + 0.5 \times 75$ $= 117.5 bpm$
4. Zone 3 starts at 70% of the reserve, added to the resting rate
  $80 + 0.7 \times (155 - 80)$ $= 132.5 bpm$
10. Maximum heart rate: 172 bpm
1. Estimate maximum heart rate as 220 minus age
  $220 - 48$ $= 172 bpm$
2. Find your heart-rate reserve, the gap between your maximum and resting rates
  $172 - 48$ $= 124 bpm$
3. Karvonen method: add a share of the reserve to your resting rate. Zone 1 starts at 50%
  $48 + 0.5 \times 124$ $= 110 bpm$
4. Zone 3 starts at 70% of the reserve, added to the resting rate
  $48 + 0.7 \times (172 - 48)$ $= 134.8 bpm$