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HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS
TABLE 1
Maximum
Attainable
Heart Rate
85%
Target
Zone
70%
Target
Zone
Heart Rate
(Beats/Min)
20 25 30 35 40 45 50 55 60 65 70 75 80
200
190
180
170
160
150
140
130
120
110
100
195
165
136
190
161
133
185
157
129
180
153
129
175
148
129
170
144
119
165
140
115
160
136
112
155
131
108
150
127
105
145
123
101
140
119
98
AGE (YRS)
TABLE 2
Exercise
Week
1 & 2
3 & 4
5 & 6
7 & 8
9 & 10
11 & 12
Warm Up
Period
4
5
5
5
5
5
THR%
Minutes
60-65% -8
65-70% -10
70-75% -15
70-80% -20
70-85% -25
70-85% -25
Cool Down
Period
5
5
5
5
5
5
Total
Time
17
20
25
30
35
35
Sessions
Per Wk.
3
3
3
3
3
3
Total Time
Per Wk.
51
60
75
90
105
105