Diamondback PM4360 manual Your Estimated Maximum Heart Rate & Target Training Zone, Bpm

In general, a wireless heart rate chest strap is a more accurate method of detecting one’s heart rate as the user is not required to grip the touch heart rate sensors and the unit will continuously display the heart rate no matter where the hands are placed.

Your Estimated Maximum Heart Rate & Target Training Zone

Your calculated target heart rate, or the ideal intensity needed to improve cardiovascular fitness, depends primarily upon your age rather than your current state of fitness. It is calculated as a percentage of your maximum heart rate (estimated as 220 beats-per-minute minus your age). It is most effective to train at a heart rate between 60% and 85% of your maximum heart rate. If exercise intensity is too low or too high, only modest gains will be made in strength and cardiovascular fitness. A workout at a very low intensity will not offer maximum benefits. Conversely, if the workout intensity is too high, injury or fatigue may set your exercise program back as the body attempts to recover.

To calculate your maximum heart rate and find the target training zone, use the following formulas. For example, the following estimation would be relevant for a 35 year-old user:

•	220 – Age = Maximum Heart Rate	220 – 35	= 185
	60% of Maximum Heart Rate	60% x 185	= 111 heart beats-per minute (Bpm)
	85% of Maximum Heart Rate	85% x 185	= 157 Bpm
•	Calculated Heart Rate Training Zone:	111 Bpm – 157 Bpm

Heart Rate Guidelines 60%-85% Maximum Target

	180
BPM	170	170	166										85%
	160			162
					157	153
	150
							149
in								145
	140								140
										136
Rate											132
	130
		120										128	123
	120
			117
				114
Heart	110				111	108
							105	102
	100								99
										96	93
	90											90
													87
	80
	20	25	30	35	40	45	50	55	60	65	70		75

14 Ages in Years