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Exercise heart rates for 13 year olds

Light to Moderate Exercise

The target pulse rate zone for a 13 year old male to burn fat during light to moderate exercise is 104 to 143 beats per minute1. 13 year old females working out to loose weight should exercise between 97 and 134 bpm. This exercise range corresponds to 50% to 69% of the maximum target rate for your age.

Moderate to Intense Exercise

The American Heart Association recommends hard exercise up to 85% of your maximum heart rate1. The target zone during intense exercise (70% to 85% of maximum heart rate) ranges from 145 to 176 beats per minute for a 13 year old male and between 136 and 165 for females.

Maximum Heart Rate

Maximum heart rate is the upper threshold that your cardiovascular system can sustain during physical exertion. This rate decreases with age. The maximum heart rate for males (HRmax) can be estimated using the Karvonen method as 220 minus your age. So for 13 year old boys, the maximum rate is approximately 207 beats per minute. A modified HRmax formula specific to women has been developed as 206 minus 88 percent of your age2. This method results in a 195 beats per minute maximum pulse for a 13 year old female. See also: Resting heart rates for 13 year olds



Exercise heart training zones chart for 13 year old boys
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
186-207 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
166-184 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
145-164 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
124-143 bpm
50-59% Very Light
Weight Loss
104-122 bpm
Exercise heart training zones chart for 13 year old girls
% Max Exercise Pulse
90-100% Maximum
Maximize Performance
175-195 bpm
80-89% Hard (Anaerobic Zone)
Maximize Performance & Improve Fitness
156-173 bpm
70-79% Moderate (Aerobic Zone)
Improve Fitness
136-154 bpm
60-69% Light (Recovery Zone)
Weight Loss & Improve Fitness
117-134 bpm
50-59% Very Light
Weight Loss
97-115 bpm


Source Citations
  1. American Heart Association Target Heart Rates
  2. Martha Gulati, MD et al., Circulation Heart Rate Response to Exercise Stress Testing in Asymptomatic Women


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