Polar F4TM Light Moderate Hard, Intensity, 140-160, 137-156, 133-152, 130-148, 126-144, 123-140

6. TARGET HEART RATE ZONE

Your target heart rate zone is a range between the lower and upper heart rate limits expressed as percentages of your maximum heart rate

(HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute

during maximum physical exertion. The wrist unit calculates your HRmax according to your age: Maximum heart rate = 220–age. For more accurate measurement of your HRmax visit your doctor or exercise physiologist for an exercise stress test.

In exercise, different heart rate zones produce different results. The heart rate zones that suit you depend on your goal and your basic physical condition.

Target Heart Rate Intensity Zones

The table below contains target heart rate intensity zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HRmax, write down your own target heart rate zones and select the ones suitable for your exercise.

Age	HRmax	Light	Moderate	Hard
	(220–age)	Intensity	Intensity	Intensity
		60-70% of HRmax	70-80% of HRmax	80-90% of HRmax
20	200	120-140	140-160	160-180
25	195	117-137	137-156	156-176
30	190	114-133	133-152	152-171
35	185	111-130	130-148	148-167
40	180	108-126	126-144	144-162
45	175	105-123	123-140	140-158
50	170	102-119	119-136	136-153
55	165	99-116	116-132	132-149
60	160	96-112	112-128	128-144
65	155	93-109	109-124	124-140

46 ENGLISH