Nike HRM/SDM manual Heart-Rate Intensity Chart, Light Intensity

Heart-Rate Intensity Chart

Starting with your Maximum Heart-Rate (MHR), use this chart to help calculate your heart-rate zones depending on the workout intensity desired. To determine your MHR, enter your age into the equation below or click the CALCULATE button in the SET WATCH window of the Triax Elite application. Your MHR is dependent on your personal fitness level so the formula below may not work for everyone.

Find your

Max Heart Rate

Max Heart Rate

Light Intensity

(60-70% of Max HR) Exercise in this range at the start of a workout or to recover from a tough workout or race. You should be able to easily maintain a conversation while exercising at this intensity.

Determine your Target Heart Rate Zones (Intensities)

Moderate Intensity	Heavy Intensity	Maximum Intensity
(70-80% of Max HR)	(80-90% of Max HR)	(90-100% of Max HR)
Exercise in this range to develop	Exercise in this range	Exercise in this range to increase
endurance and prepare your	to increase muscle strength	mental toughness, Max V02 and
muscles to make the transition	and improve your anaerobic	tolerance to lactic acid. This is
from aerobic to anaerobic. You	threshold. This is uncomfortable.	very uncomfortable. You can
should be able to maintain this	You should be breathing very	barely sustain it. You should be
for a while. You should not be	heavily. You should be able to	completely breathless. Do not
completely breathless and this	sustain this for a brief time.	exercise at this intensity except
should not hurt.		on the advice of a trained
		medical professional.

205 bpm	123	- 143 bpm	144	- 163 bpm	164	- 184 bpm	184	- 205 bpm
200	120	- 139	140	- 159	160	- 179	180	- 200
195	117	- 136	137	- 155	156	- 175	176	- 195
190	114	- 132	133	- 151	152	- 170	171	- 190
185	111	- 129	130	- 147	148	- 166	167	- 185
180	108	- 125	126	- 143	144	- 161	162	- 180
175	105	- 122	123	- 139	140	- 157	158	- 175
170	102	- 118	119	- 135	136	- 152	153	- 170
165	99	- 115	116	- 131	132	- 148	149	- 165
160	96	- 111	112	- 127	128	- 143	144	- 160
155	93	- 108	109	- 123	124	- 139	125	- 155
150	90	- 104	105	- 119	120	- 134	121	- 150

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