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TARGET HEART RATE PROGRAMS: A workout designed to keep you in your specified target heart rate zone.
This workout requires you to wear a wireless heart rate strap. See below for calculating your target heart rate.
TARGET HEART RATE: Program adjusts resistance to bring you to your target heart rate.
HR %: Program adjusts resistance to bring you to your desired % maximum heart rate.
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new to
heart rate training. The most precise and accurate way of determining your individual max HR is to have it clinically tested by a cardiologist or
exercise physiologist through the use of a maximal stress test. If you are over the age of 40, overweight, have been sedentary for several years
or have a history of heart disease in your family, clinical testing is recommended.
This chart gives examples of the heart rate range for a 30-year-old exercising at 5 different heart rate zones. For example, a 30-year-old's max
HR is 220 – 30 = 190 BPM and 90% max HR is 190 × 0.9 = 171 BPM.
Target Heart
Workout
Example THR
Rate Zone
Duration
Zone (age 30)
VERY HARD
5
171
190
<
–
MIN
90
100%
–
HARD
2
10
152
171
–
–
MIN
80
90%
–
MODERATE
10
40
133
152
–
–
MIN
70
80%
–
LIGHT
40
80
114
133
–
–
MIN
60
70%
–
VERY LIGHT
20
40
104
114
–
–
MIN
50
60%
–
Your
Recommended For
THR Zone
Fit persons and for athletic training
BPM
Shorter workouts
BPM
Moderately long workouts
BPM
Longer and frequently repeated
BPM
shorter exercises
Weight management and active
BPM
recovery
ELEGANT
CONSOLE
21
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