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IF YOU USE MANUALLY SET TARGET ZONE LIMITS
The following Target Range Chart helps you find the right
Target Zone for your needs. The percentages for the Target
Zones are counted from the maximum heart rate (measured
or predicted).
How to find your Target Zone ?
If you have had your maximum heart rate measured,
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.
Target zones are typically calculated using the person’s
maximum heart rate as a reference. The most reliable way to
determine your individual Target Zone is to have your
maximum heart rate measured by an exercise stress test. For
more information on an exercise stress test, consult your
physiologist or doctor.
However, according to the American College of Sports
Medicine (ACSM) most people can estimate their maximum
heart rate by the formula:
220 - Age = Maximum Heart Rate
For example a 35-year old person’s Maximum Heart Rate
would be:
220 - 35 = 185 beats per minute. Also Polar SmartEdge uses
the approximation of this formula.
Polar SmartEdge automatically calculates your age based
OwnZone heart rate limits (O.Z.A) when you enter your age in
the USER settings.
OwnZone corresponds in most individuals to 65 - 85% of the
maximum heart rate. See the following OwnZone chart.
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
OwnZone
Bpm
Age
20 25 30 35 40 45 50 55 60 65 70
Polar Target Heart Rate Zone Chart
Measured HR
max
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%