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Upper Limit
Lower Limit
Upper Limit
Lower Limit
Example 2
Example 1
Bpm
Age
20 25 30 35 40 45 50 55 60 65
Measured HR
max
19 0 18 5 18 0 17 5 17 0 16 5 16 0 15 5
See the examples above:
Example 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.
Example 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.
TYPE OF ACTIVITY
Select activities that you enjoy and vary your exercise modes.
Recommended activities are all activities which use large muscle
groups. To build a solid base for your aerobic conditioning,
choose continuous activities such as jogging, running, walking,
swimming, bicycling, rowing and cross-country skiing.
To improve your muscular endurance and strength as well as
flexibility, resistance training can play an important part.
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.
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 the Target 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%
Tempo man/GBR/C 27.12.2000, 14:5412-13