YOUR PERSONAL DATA
MAXIMUM HEART RATE
It is important you know your maximum heart rate (MHR) training zone, upper heart rate limit and lower heart rate limit before you begin. They help you achieve the maximum health benefits out of your workout. MHR is expressed in beats per minute. Use the following formula to estimate your MHR:
Men | 220 - age = MHR |
Women | 230 - age = MHR |
There are several training zones that produce specific results in your fitness program. The most common zones range between 50% to 80% of your MHR. This is where you achieve cardiovascular benefits, burn fat, and become more physically fit. When setting your watch, the lowest % of the zone you choose becomes your lower heart rate limit and the highest % becomes the upper heart rate limit.
50%
60%
70%
80%
90%
100%
Moderate Activity
Weight Management Zone
Aerobic Zone
Anaerobic Threshold Zone
Red Line Zone (maximum capacity)
Calculate the lower and upper heart rate limits by multiplying your MHR by the percentages for the selected training zone.
For example:
His Lower Heart Rate Limit | |
His Upper Heart Rate Limit |
Her Lower Heart Rate Limit | |
Her Upper Heart Rate Limit |
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