I got these numbers from www.marathonguide.com …

We have calculated your workout zones below. To get the most out of your workout, you should work out in one of the “zones” described below, depending whether your goal is weight loss, an aerobic workout or an anaerobic workout.

Zone 1 – Low Intensity zone: 50% – 60% of max – 124-137
Zone 2 – Weight Control zone: 60% – 70% of max – 137-150
Zone 3 – Aerobic zone: 70% – 80% of max – 150-163
Zone 4 – Anaerobic zone: 80% – 90% of max – 163-176
Zone 5 – Maximal zone: 90% – 100% of max – 176-188

Heart Rate Percentages
% of Max Heart Rate
100% 188
95% 182
90% 176
85% 169
80% 163
75% 156
70% 150
65% 144
60% 137
55% 131
50% 124

Weight Control Zone

This exercise zone is at 50-60% of your maximum heart rate. Most people walking at a comfortable pace are in this zone. The body burns 85% fat, 10% carbohydrates and 5% protein when in this zone.

This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury.

Aerobic Zone

Definition: In this zone of exercise intensity, the body uses both stored fat and carbohydrates for energy. At 70-80% of your maximum heart rate, 50% of your calories burned in this zone are fats, 1% are proteins and 50% are carbohydrates. This intensity zone is excellent for increasing the number and size of blood vessels, increasing vital capacity and respiratory rate and achieving increases in pulmonary ventilation, as well as increases in arterial venous oxygen.

The aerobic phase of your workout should be of 50 minutes or less to prevent build-up of lactic acid. Always warm up with 5-10 minutes of easy pace and after the aerobic phase, cool down with 5-10 minutes at an easy pace.

Anaerobic Zone

In this zone of exercise intensity can be used to build your heart/lung capacity and endurance. In this zone, the body burns more calories but mostly from carbohydrates rather than fat. At 80-90% of your maximum heart rate, 15% of your calories burned in this zone are fats, 1% are proteins and 85% are carbohydrates. This intensity zone improves VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved heart/lung system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better.