Filter
Top Products
51
ENGLISH
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.
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
20 200 120-140 140-160 160-180 110-180
25 195 117-137 137-156 156-176 107-176
30 190 114-133 133-152 152-171 105-171
35 185 111-130 130-148 148-167 102-167
40 180 108-126 126-144 144-162 99-162
45 175 105-123 123-140 140-158 96-158
50 170 102-119 119-136 136-153 94-153
55 165 99-116 116-132 132-149 91-149
60 160 96-112 112-128 128-144 88-144
65 155 93-109 109-124 124-140 85-140
55-90% HR
max
Intensities in
Keeps U Fit - Own Workout Program
Body Workout
Intensity
An average heart rate that stays under
the lower limit (55% HR
max
) during the
body workout tells you that you might
have had problems in keeping yourself
focused during the workout or you are
still rather unfamiliar with strength
training. Later on, when you are more
experienced in strength training your
heart rate may temporarily even exceed
the upper limit (90% HR
max
). This is due
to shortened rest periods between the
sets, as well as increased weights.
Having an average heart rate over 55%
HR
max
during the body workout tells you
that in addition to increasing muscular
performance, you have also gained
cardiovascular and weight management
benefits from the body workout.
*Polar target heart rate intensity definition is modified from international exercise science authorities’ recommendations in which Light
intensity can reach lower than 60% HR
max
.