a very low intensity will not offer maximum benefits. Conversely, if the workout intensity is too high, injury or fatigue may slow the progression of your exercise goals as the body attempts to recover.
It is most effective to train at a heart rate between 60% and 85% of your maximum heart rate. Maximum heart rate is calculated as a percentage of your maximum heart rate (estimated as 220 beats‐per‐minute minus your age).
To calculate your maximum heart rate and find the appropriate target training zone, use the following formulas. For example, the following estimation would be relevant for a 35 year‐old user:
220 – 35 = 185 Bpm | (220 – Age = Calculated Maximum Heart Rate in Beats‐per‐minute/Bpm) | |
| 0.60 x 185 = 111 Bpm | (60% of 185 BPM [Calculated Maximum Heart Rate] = 111 Bpm) |
| 0.85 x 185 = 157 Bpm | (85% of 185 BPM [Calculated Maximum Heart Rate] = 157 Bpm) |
Based on these calculations, the recommended heart rate training zone for this user would be between 111 Bpm – 157 Bpm. Below is a graph which displays the recommended heart rate training zone for users twenty years of age to seventy‐five years of age.
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