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46 ENGLISH
6. TARGET HEART RATE ZONE
Your target heart rate zone is a range between
the 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.
In exercise, different heart rate zones produce
different results. The heart rate zones that suit
you depend on your goal and your basic physical
condition.
The table below contains target heart rate intensity 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
Target Heart Rate Intensity Zones