Polar F55 user manual Intensities

Your target heart rate zone is a range between 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.

The table below contains target heart rate 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.

			Intensities in		Body Workout
		Keeps U Fit - Own Workout Program			Intensity
Age	HRmax	Light* Intensity	Moderate Intensity	Hard Intensity
	(220–age)	60-70% of HRmax	70-80% of HRmax	80-90% of HRmax	55-90% HRmax
20	200	120-140	140-160	160-180	110-180
25	195	117-137	137-156	156-176	107-176
30	190	114-133	133-152	152-171	105-171
35	185	111-130	130-148	148-167	102-167
40	180	108-126	126-144	144-162	99-162
45	175	105-123	123-140	140-158	96-158
50	170	102-119	119-136	136-153	94-153
55	165	99-116	116-132	132-149	91-149
60	160	96-112	112-128	128-144	88-144
65	155	93-109	109-124	124-140	85-140

An average heart rate that stays under the lower limit (55% HRmax) during the body workout tells you that you might have had problems in keeping yourself focused during the workout or you are still rather unfamiliar with strength training. Later on, when you are more experienced in strength training your heart rate may temporarily even exceed the upper limit (90% HRmax). This is due to shortened rest periods between the sets, as well as increased weights.

Having an average heart rate over 55% HRmax during the body workout tells you that in addition to increasing muscular performance, you have also gained cardiovascular and weight management benefits from the body workout.

*Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light intensity can reach lower than 60% HRmax.

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