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Before you can set your %MAX, you first need to determine your maxi-
mum heart rate. You can use many methods to estimate your maximum
heart rate. The booklet
Heart Zones®Tools For Success
included in your
Personal Heart Rate Monitor packaging (U.S. customers only) provides
excellent procedures and Timex recommends you use one of these
methodologies.
However, if you cannot use any of the procedures described in Heart
Zones®Tools for Success (U.S. customers only), you might consider using
the following government recommended age-based method.
Begin with the number 220 and then subtract your age. For instance,
a 35 year old would begin with 220 and subtract 35 (the person’s age),
which gives an estimated maximum heart rate of 185.
Once you know your maximum heart rate, you can set the zones
described in the table on the previous page.
Resources
The Timex® website offers beneficial information to help you optimize
your Personal Heart Rate Monitor.
❖ Register your product at www.timex.com.
❖ Visit www.timex.com/hrm/ for more information on Timex® Heart
Rate Monitors,including product features and simulations.
❖ Visit www.timex.com/fitness/ for fitness and training tips using
Timex® Heart Rate Monitors.
Determining Your Optimal Heart Rate Zone
There are five basic heart rate target zones. Simply select a zone that
matches your percent of maximum (%MAX) heart rate based on the fitness
goal you want to achieve during a particular exercise.
% MAX Goal Benefit
50% to 60% Light exercise Maintain a healthy heart and get fit
60% to 70% Weight management Lose weight and burn fat
70% to 80% Aerobic base building Increase stamina and aerobic endurance
80% to 90% Optimal conditioning Sustain excellent fitness condition
90% to 100% Elite athletic training Achieve superb athletic condition