Bowflex 003-3211-120108A manual Uncomfortable, Race pace, Borderline out of breath Breathless

These Zones can be translated into target heart rate numbers if your home fitness product has a grip or telemetric heart rate counter. Research has 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.

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

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.

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Owner’s Manual