6. TARGET HEART RATE ZONE

Your target heart rate zone is a range between the lower and upper heart rate limits expressed as percentages of your maximum heart rate

(HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute

during maximum physical exertion. The wrist unit calculates your HRmax according to your age: Maximum heart rate = 220–age. For more accurate measurement of your HRmax visit your doctor or exercise physiologist for an exercise stress test.

In exercise, different heart rate zones produce different results. The heart rate zones that suit you depend on your goal and your basic physical condition.

Target Heart Rate Intensity Zones

The table below contains target heart rate intensity zones in beats per minute (bpm) estimated by age in 5-year intervals. Calculate your own HRmax, write down your own target heart rate zones and select the ones suitable for your exercise.

Age

HRmax

Light

Moderate

Hard

 

(220–age)

Intensity

Intensity

Intensity

 

 

60-70% of HRmax

70-80% of HRmax

80-90% of HRmax

 

 

 

 

 

20

200

120-140

140-160

160-180

25

195

117-137

137-156

156-176

30

190

114-133

133-152

152-171

35

185

111-130

130-148

148-167

40

180

108-126

126-144

144-162

45

175

105-123

123-140

140-158

50

170

102-119

119-136

136-153

55

165

99-116

116-132

132-149

60

160

96-112

112-128

128-144

65

155

93-109

109-124

124-140

 

 

 

 

 

46 ENGLISH

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Image 18
Polar F4TM Light Moderate Hard, Intensity, 140-160, 137-156, 133-152, 130-148, 126-144, 123-140, 119-136, 116-132, 112-128