Target Heart Rate Zone - Polar Electro F4TM User Manual

6. TARGET HEART RATE ZONE

Your target heart rate zone is a range between
the lower and upper heart rate limits expressed
as percentages of your maximum heart rate
(HR ) or as beats per minute (bpm). HR
max
the highest number of heartbeats per minute
during maximum physical exertion. The wrist
unit calculates your HR
max
Maximum heart rate = 220–age. For more
accurate measurement of your HR
doctor or exercise physiologist for an exercise
stress test.
In exercise, different heart rate zones produce
different results. The heart rate zones that suit
you depend on your goal and your basic physical
condition.
46 ENGLISH
is
max
according to your age:
visit your
max
Target Heart Rate Intensity Zones
The table below contains target heart rate intensity zones in beats
per minute (bpm) estimated by age in 5-year intervals. Calculate your
own HR , write down your own target heart rate zones and select the
max
ones suitable for your exercise.
Age HR Light
max
(220–age) Intensity
60-70% of HR
20 200 120-140
25 195 117-137
30 190 114-133
35 185 111-130
40 180 108-126
45 175 105-123
50 170 102-119
55 165 99-116
60 160 96-112
65 155 93-109
Moderate Hard
Intensity Intensity
70-80% of HR 80-90% of HR
max max
140-160 160-180
137-156 156-176
133-152 152-171
130-148 148-167
126-144 144-162
123-140 140-158
119-136 136-153
116-132 132-149
112-128 128-144
109-124 124-140
max