{ "name": "Strength Standards Calc Training Zone Thresholds", "title": "Training Zone Thresholds", "url": "https://strengthstandardscalc.com/datasets/training-zone-thresholds/", "csv": "https://strengthstandardscalc.com/datasets/training-zone-thresholds.csv", "markdown": "https://strengthstandardscalc.com/datasets/training-zone-thresholds/index.md", "computed_at": "2026-10-19", "license": "https://strengthstandardscalc.com/terms", "headline": "The Training Zone Thresholds carries 6 published figures read from 4 sources' own pages, from 70 to 85 percent, read 17 October 2026.", "quotes": [ "The Training Zone Thresholds carries 6 published figures read from 4 sources' own pages, from 70 to 85 percent, read 17 October 2026.", "4 of the 12 named sources read in full publish a figure; 8 publish none, read 17 October 2026.", "Training Zone Thresholds, band moderate-upper-bound-%-of-HRmax: median 70 percent across 2 sources, read 17 October 2026.", "Training Zone Thresholds, band vigorous-upper-bound-%-of-HRmax: median 85 percent across 2 sources, read 17 October 2026.", "Training Zone Thresholds, band ACSM-hard-intensity-index-%-of-HRmax: median 85 percent across 1 source, read 17 October 2026.", "Training Zone Thresholds, band target-zone-upper-bound-%-of-HRmax: median 85 percent across 1 source, read 17 October 2026." ], "citation": "\"Strength Standards Calc Training Zone Thresholds\", updated 2026-10-19, https://strengthstandardscalc.com/datasets/training-zone-thresholds/.", "changed_since": null, "national": { "unit": "%", "n": 6, "median": 85, "min": 70, "max": 85, "p25": 70, "p75": 85, "mean": 80, "units": { "%": 6 }, "published_sources": 4, "named_sources": 12, "read_sources": 12, "not_published": 8, "published_share": 0.333 }, "by_axis": { "band": { "moderate-upper-bound-%-of-HRmax": { "%": { "n": 2, "median": 70, "min": 70, "max": 70, "p25": null, "p75": null, "mean": 70 } }, "vigorous-upper-bound-%-of-HRmax": { "%": { "n": 2, "median": 85, "min": 85, "max": 85, "p25": null, "p75": null, "mean": 85 } }, "ACSM-hard-intensity-index-%-of-HRmax": { "%": { "n": 1, "median": 85, "min": 85, "max": 85, "p25": 85, "p75": 85, "mean": 85 } }, "target-zone-upper-bound-%-of-HRmax": { "%": { "n": 1, "median": 85, "min": 85, "max": 85, "p25": 85, "p75": 85, "mean": 85 } } } }, "rows": [ { "source": "American Heart Association target heart rates", "url": "https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates", "figure": "70%", "value": 70, "unit": "%", "vat": null, "axis": { "band": "moderate-upper-bound-%-of-HRmax" }, "retrieved_at": "2026-10-17", "quote": "Target heart rate during moderate-intensity activities is about 50-70% of maximum heart rate.", "source_class": "primary-provider-own-site", "text_sha256": "76ef8873d9eb8b7923a59f2942073cd575e2bf53737dd46f3a80f2b83bb0a067" }, { "source": "American Heart Association target heart rates", "url": "https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates", "figure": "85%", "value": 85, "unit": "%", "vat": null, "axis": { "band": "vigorous-upper-bound-%-of-HRmax" }, "retrieved_at": "2026-10-17", "quote": "In time, you’ll be able to exercise comfortably at up to 85% of your maximum heart rate.", "source_class": "primary-provider-own-site", "text_sha256": "76ef8873d9eb8b7923a59f2942073cd575e2bf53737dd46f3a80f2b83bb0a067" }, { "source": "Target heart rates for the development of cardiorespiratory fitness (PubMed record)", "url": "https://pubmed.ncbi.nlm.nih.gov/8133731/", "figure": "85%", "value": 85, "unit": "%", "vat": null, "axis": { "band": "ACSM-hard-intensity-index-%-of-HRmax" }, "retrieved_at": "2026-10-17", "quote": "Further, the ACSM states that 55%, 70%, 85%, and 90% of maximal heart rate (HRmax) may be used as indices of these respective levels of % VO2max for the general population.", "source_class": "primary-government", "text_sha256": "861a31e9876aa3fddd9d9411ef3599160cfe2d28cc4e870007d1f2d6a1e8aeb3" }, { "source": "Johns Hopkins Medicine, understanding your target heart rate", "url": "https://www.hopkinsmedicine.org/health/wellness-and-prevention/understanding-your-target-heart-rate", "figure": "85 percent", "value": 85, "unit": "%", "vat": null, "axis": { "band": "target-zone-upper-bound-%-of-HRmax" }, "retrieved_at": "2026-10-17", "quote": "Target heart rate is generally expressed as a percentage (usually between 50 percent and 85 percent) of your maximum safe heart rate.", "source_class": "secondary", "text_sha256": "7a3942d93225b6552529ca54e286446b8ed781d17e50a3a6e8948811f6b82f44" }, { "source": "Mayo Clinic, exercise intensity: how to measure it", "url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887", "figure": "70%", "value": 70, "unit": "%", "vat": null, "axis": { "band": "moderate-upper-bound-%-of-HRmax" }, "retrieved_at": "2026-10-17", "quote": "Moderate exercise intensity: 50% to about 70% of your maximum heart rate.", "source_class": "secondary", "text_sha256": "904929a6addf6fa456614d73edcc79d3d37b14d845658ca6524385545e4c2fcc" }, { "source": "Mayo Clinic, exercise intensity: how to measure it", "url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887", "figure": "85%", "value": 85, "unit": "%", "vat": null, "axis": { "band": "vigorous-upper-bound-%-of-HRmax" }, "retrieved_at": "2026-10-17", "quote": "Vigorous exercise intensity: 70% to about 85% of your maximum heart rate.", "source_class": "secondary", "text_sha256": "904929a6addf6fa456614d73edcc79d3d37b14d845658ca6524385545e4c2fcc" } ], "not_published": [ { "source": "ACSM physical activity guidelines", "url": "https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines", "retrieved_at": "2026-10-03", "reason": "every candidate on the page was refused" }, { "source": "NHS physical activity guidelines for adults aged 19 to 64", "url": "https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/", "retrieved_at": "2026-09-26", "reason": "every candidate on the page was refused" }, { "source": "CDC measuring physical activity intensity", "url": "https://www.cdc.gov/physical-activity-basics/measuring/index.html", "retrieved_at": "2026-09-19", "reason": "read in full and no accepted figure on the page" }, { "source": "ODPHP Physical Activity Guidelines for Americans", "url": "https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines", "retrieved_at": "2026-10-17", "reason": "read in full and no accepted figure on the page" }, { "source": "WHO physical activity fact sheet", "url": "https://www.who.int/news-room/fact-sheets/detail/physical-activity", "retrieved_at": "2026-09-12", "reason": "every candidate on the page was refused" }, { "source": "The Cooper Institute", "url": "https://www.cooperinstitute.org/", "retrieved_at": "2026-09-12", "reason": "read in full and no accepted figure on the page" }, { "source": "British Heart Foundation, staying active", "url": "https://www.bhf.org.uk/informationsupport/support/healthy-living/staying-active", "retrieved_at": "2026-10-10", "reason": "every candidate on the page was refused" }, { "source": "Tanaka, Monahan and Seals, age-predicted maximal heart rate revisited (JACC)", "url": "https://www.jacc.org/doi/10.1016/S0735-1097(00)01054-8", "retrieved_at": "2026-10-03", "reason": "read in full and no accepted figure on the page" } ], "sources": [ { "url": "https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates", "label": "American Heart Association target heart rates", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.acsm.org/education-resources/trending-topics-resources/physical-activity-guidelines", "label": "ACSM physical activity guidelines", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.nhs.uk/live-well/exercise/exercise-guidelines/physical-activity-guidelines-for-adults-aged-19-to-64/", "label": "NHS physical activity guidelines for adults aged 19 to 64", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.cdc.gov/physical-activity-basics/measuring/index.html", "label": "CDC measuring physical activity intensity", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines", "label": "ODPHP Physical Activity Guidelines for Americans", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.who.int/news-room/fact-sheets/detail/physical-activity", "label": "WHO physical activity fact sheet", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://pubmed.ncbi.nlm.nih.gov/8133731/", "label": "Target heart rates for the development of cardiorespiratory fitness (PubMed record)", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.cooperinstitute.org/", "label": "The Cooper Institute", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.hopkinsmedicine.org/health/wellness-and-prevention/understanding-your-target-heart-rate", "label": "Johns Hopkins Medicine, understanding your target heart rate", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887", "label": "Mayo Clinic, exercise intensity: how to measure it", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.bhf.org.uk/informationsupport/support/healthy-living/staying-active", "label": "British Heart Foundation, staying active", "license": "the publisher's own terms; quoted for reporting and comment" }, { "url": "https://www.jacc.org/doi/10.1016/S0735-1097(00)01054-8", "label": "Tanaka, Monahan and Seals, age-predicted maximal heart rate revisited (JACC)", "license": "the publisher's own terms; quoted for reporting and comment" } ], "methodology": "Every row is a verbatim sentence read from the named source's own page through our fetch service on the date shown, hash-pinned to the stored read (the sha of the page's visible text; the raw page is mirrored to R2). 4 of the 12 named sources that could be read published a usable figure; 8 published none and are recorded as not published, never filled in; 0 could not be read (blocked, dead or unreachable) and count nowhere. The headline figures (median, minimum, maximum, quartiles) are over ONE figure per source for each breakdown it prices, in % (a source's median where its page yielded several accepted sentences for one breakdown), so a page that gives figures for several breakdowns gives one for each and N counts 6 figures, never sentences; 40 candidate sentence(s) were refused by a reviewer with the reason recorded. The fuller derivation this dataset is chartered to grow into (not yet what the figures above are; they are each source's own published figure as read): one row per authority per intensity band: the percentage of maximum heart rate or heart-rate reserve each body defines moderate, vigorous and threshold at, beside the maximum-heart-rate equation it applies (220-age versus Tanaka's 208-0.7xage versus Karvonen's reserve method). The figure nobody publishes is the SPREAD for one reader: how many beats per minute apart the AHA, ACSM, NHS and the two equations put 'zone 2' for the same 40-year-old - which is the honest answer to a question every incumbent answers with a single made-up number.", "embed": "

70 to 85 percent

6 published figures, Training Zone Thresholds, across 4 sources, read 17 October 2026

Source: Strength Standards Calc Training Zone Thresholds
" }