Training Heart Rate Range
Age	60 Percent	70 Percent	80 Percent	Maximum
15 - 19	123 - 121	144 - 141	164 - 161	205 - 201
20 - 24	120 - 118	140 - 137	160 - 157	200 - 196
25 - 29	117 - 115	136 - 134	156 - 153	195 - 191
30 - 34	114 - 112	133 - 130	152 - 149	190 - 186
35 - 39	111 - 109	129 - 127	148 - 145	185 - 181
40 - 44	108 - 106	126 - 123	144 - 141	180 - 176
45 - 49	105 - 103	122 - 120	140 - 137	175 - 171
50 - 54	102 - 100	119 - 116	136 - 133	170 - 166
55 - 59	99 - 97	115 - 113	132 - 129	165 - 161
60 - 64	96 - 94	112 - 109	128 - 125	160 - 156
65 - 69	93 - 91	108 - 106	124 - 121	155 - 151
70 - 74	90 - 88	105 - 102	120 - 117	150 - 146
75 - 79	87 - 85	101 - 99	116 - 113	145 - 141
The basic formula for Maximum is 220 minus your age.
Easy recover days should be done at the 60 percent level
Steady State runs should be run at the 70 percent level
INT and Tempo runs should be done at the 80 percent level
REP Work Outs are run at 85 percent to maximum levels