Your Estimated Maximum Heart Rate & Target Training Zone - Diamondback Response R8c Owner's Manual

In general, a wireless heart rate chest strap is a more accurate method of detecting one's heart rate. The user is not required to
grip the touch heart rate sensors and offers more flexibility as the unit will continuously display the user's heart rate no matter
where the hands are placed.
Your Estimated Maximum Heart Rate & Target Training Zone
Your calculated target heart rate, or the ideal intensity needed to improve cardiovascular fitness, depends primarily upon your
age rather than your current state of fitness. It is calculated as a percentage of your maximum heart rate (estimated as 220
beats-per-minute minus your age). It is most effective to train at a heart rate between 60% and 85% of your maximum heart
rate. If exercise intensity is too low or too high, only modest gains will be made in strength and cardiovascular fitness. A workout
at a very low intensity will not offer maximum benefits. Conversely, if the workout intensity is too high, injury or fatigue may set
your exercise program back as the body attempts to recover.
To calculate your maximum heart rate and find the target training zone, use the following formulas. For example, the following
estimation would be relevant for a 35 year-old user:
• 220 – Age = Maximum Heart Rate
60% of Maximum Heart Rate
85% of Maximum Heart Rate
• Calculated Heart Rate Training Zone:
Heart Rate Guidelines 60%-85% Maximum Target
180
170
170
166
160 162
150
140
130
120
120
117
114
110
100
90
80
20 25 30 35
14
220 – 35
60% x 185 = 111 heart beats-per minute (Bpm)
85% x 185 = 157 Bpm
111 Bpm – 157 Bpm
157
153
149
145
140
136
111
108
105
102
99
96
40 45 50 55 60 65
Ages in Years
= 185
85%
132
128
123
93
90
87
70 75