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Your target heart rate zone is a range between lower and upper heart rate limits expressed as percentages of your maximum
heart rate (HR
max
) or as beats per minute (bpm). HR
max
is the highest number of heartbeats per minute during maximum
physical exertion. The wrist unit calculates your HR
max
according to your age: Maximum heart rate = 220–age. For more
accurate measurement of your HR
max
, 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 HR
max
, write down your own target heart rate zones and select the ones suitable for your exercise.
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
Age HR
max
(220–age)
Light*
Intensity
60-70% of HR
max
Moderate
Intensity
70-80% of HR
max
Hard
Intensity
80-90% of HR
max
*Polar target heart rate intensity defi nition is modifi ed from international exercise science authorities’ recommendations in which Light
intensity can reach lower than 60% HR
max
.