Ironman Fitness Ironman 112M owner manual Target Heart Rate Zone

During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone-60%, then gradu- ally progressing up to 75%. According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.

TARGET HEART RATE ZONE

Check your pulse recovery rate – If your pulse is over 100 bpm five minutes after you stop exercising, or if it’s higher than normal the morn- ing after exercising, your exertion may have been too strenuous for your current fitness level. Rest and reduce the intensity next time.

FITNESS SAFETY: A variety of different factors (including medica- tion, emotional state, temperature and other conditions) can affect the target heart rate zone that is best for you. Your physician or health care professional can help you determine the exercise intensity that is appropriate for your age and condition.

(MHR) = Maximum Heart Rate (THR) = Target Heart Rate

220 - age = maximum heart rate (MHR).

MHR x .60 = 60% of your maximum heart rate.

MHR x .75 = 75% of your maximum heart rate.

For example, if you are 30 years old, your calculations will be as fol- lows:

220 - 30 = 190

190 x .60 = 114 (low end or 60% of MHR)

190 x .75 = 142 (high end or 75% of MHR)

30 year-old (THR) Target Heart Rate would be 114-142.

8

100%

Serious

Athletic

Training

Range

85%

Cardiovascular

Conditioning

Range

75%

Fat Burning

Range

60%

200
	195
		190
			185
				180
					175
						170
							165
								160
									155
170	166	162
			157
				153
					149
						145
							140
								136
									132
150	146	143	139
				135
					131	128
							124
								120
									116
120	117	114	111
				108
					105
						102
							99
								96
									93

20 25 30 35 40 45 50 55 60 65

AGE

9