HOW TO DETERMINE YOUR TARGET HEART RATE ZONE

Your target heart rate zone is a range between the lower and upper heart rate limits expressed as a percentage or your current maximum heart rate (HRmax).

(See User information settings about determining your HRmax.)

•Heart rate between 50% and 60% of your HRmax: Light intensity zone. This zone is good for warm-up and recovery.

•Heart rate between 60% and 70% of your HRmax: Light to moderate intensity zone. This zone is good for losing and

controlling weight. Staying in this target zone accustoms the body to exercise. If you are aiming for competition, you will start building your endurance base in this zone.

•Heart rate between 70% and 85% of your HRmax: Moderate to heavy intensity zone. Especially effective for improving

aerobic fitness.

•Heart rate between 85% and 100% of your HRmax: Heavy to maximal intensity zone. Training occasionally in this zone

increases your maximum performance capacity. It increases muscles’ tolerance to lactic acid (shifts up anaerobic treshold) and improves sprinting and hard, short-effort ability.

15