75%-85%

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shown the best way to do this is not to establish heart rate numbers based upon age, but rather based upon how you feel.

The following chart will allow you to log your heart rate numbers based upon how you feel when working out. Simply log the heart rate numbers you find when you feel you are working at each of the specific intensities.

A. Zone	Description	Your Heart Rate	Approximate
			Percentage of
			Maximum Heart
			Rate
1	Easy	Insert the heart	50%-65%
	Warm-Up	rate you get when you
	Cool-down	are working in Zone 1
2	Challenging, but	Insert the heart	65%-75%
	comfortable	rate you get when you
	Steady endurance	are working in Zone 2
	pace
3	Challenging and	Insert the heart rate	75%-85%
	uncomfortable	you get when you are
	Race pace	working in Zone 3
4	Breathless	Insert the heart rate	85%-95%
	Not maximum,	you get when you are
	but winded	working in Zone 4
	Can’t keep the pace
	for very long

As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means your heart is able to handle higher intensities. Or you may find that your numbers don’t change, but you are able to stay in Zone 3 and Zone 4 longer than you used to.

Don’t get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break. If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to push yourself.

Listening to your body, and using your heart rate numbers (when available) will enable you to keep track of your intensity and see your progress as you train.

Schwinn 123, 223 manual 75%-85%

but winded

working in Zone 4

Can’t keep the pace

for very long

FITNESS GUIDE