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Example 2
Example 1
Bpm
25 30 35 40 45 50 55 6020
Age
Measured HR
max
200
180
160
140
120
100
80
190 185 180 175 170 165 160 1
Upper Limit
Lower Limit
Upper Limit
Lower Limit
See the examples above:
1. A person, whose maximum heart rate has been
measured at an exercise stress test. His HR
max
is 170
bpm and his goal is to exercise for health at Light to
Moderate Intensity. The Target Zone limits are 102-119
bpm.
2. A person, who does not know his HR
max
. He is 35 years
old and his goal is to improve fitness at Moderate
Intensity. The Target Zone limits are 130 - 157 bpm.
FREQUENCY OF TRAINING
It is recommended that you exercise 3-5 times a week.
You can improve your performance by increasing the
frequency of training. Remember to let your body recover
properly between the training sessions.
MODE OF ACTIVITY
Select activities that you enjoy and vary your exercise
modes. To build a solid base for your aerobic
conditioning, choose continuous activities such as
jogging, running, walking, swimming, bicycling, rowing
and cross-country skiing.
How to find your personal Target Zone ?
If you have had your maximum heart rate
measured at an exercise stress test, use the
upper axis for measured HR
max
. This gives you
the precise values for your Target Zone. In case
you do not know your exact maximum heart rate,
use the lower axis for age.
1. Locate one of the four intensity targets, which would be
most suitable for you. Each target is shaded differently.
2. Locate your age on the down axis or your measured
maximum heart rate on the upper axis.
3. Read up from your age / read down from your
measured maximum heart rate to the target you chose.
4. Draw a straight line from the upper edge of the target to
the left and you will find the Upper Limit of your Target
Zone.
5. Then draw another straight line from the lower edge of
the target to the left and you will find the Lower Limit for
your Target Zone.
6. You have now found your Target Zone. As you exercise,
make sure that your heart rate stays within your
personal arget Zone (between the Lower and the
Upper Limit) to get the maximum benefit from your
workout.
Bpm
Age
20 25 30 35 40 45 50 55 60 65 70
Polar Target Heart Rate Zone Chart
Measured HRmax
190 185 180 175 170 165 160 155 150
Moderate Intensity 70-85%
Heavy Intensity 85-100%
Light to Moderate Intensity 60-70%
Light Intensity 50-60%