Polar FS3c, FS2C Target Heart Rate Zone, Heart rate is an accurate measure of workout intensity

5. TARGET HEART RATE ZONE

Heart rate is an accurate measure of workout intensity.

Maximum heart rate, or HRmax, is the highest number of heartbeats per minute (bpm) in an all-out effort. Training intensities can be expressed as percentages of HRmax. There are three different exercise zones: Hard, Moderate, and Light.

HRmax = Maximum heart rate (220-age)

HARD

Benefits: Maximizes performance capacity.

What it feels like: Heavy breathing, intense sweating and tiredness in muscles.

Recommended for: Fit persons and for short exercise sessions.

MODERATE

Percentage of maximum heart rate

HARD 80-90%

MODERATE 70-80%

LIGHT 60-70%

Beats per minute

HRmax

200HRmax

190

180

171

160

152

140

133

120

114

HRmax

180 HRmax

170 HRmax

162160

153

144144

136

126128

119

108112

102

96

Benefits: Improves aerobic fitness.

What it feels like: Good, easy breathing, moderate sweating.

Recommended for: Everybody, for sessions of moderate length.

LIGHT

Benefits: Helps in weight management. Improves basic endurance and is good for recovery exercise.

What it feels like: Comfortable, easy breathing, light sweating, low loading for muscles.

20 30 40 50 60 Age

Recommended for: Everybody, for longer sessions.

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