Taurus ROW-X PLUS Assembly And Operating Instructions Manual page 30

Cardiovascular training (cardio training): The primary goal is to increase stamina and fi tness
through an improved provision of oxygen through the cardiovascular system. In order to achieve
this training goal, medium intensity (approximately 75% of the maximum heart rate) with a medium
training period is required.
Anaerobic (maximum) load training: The main goal of maximum load training is to improve
recovery after short, intense loads in order to be able to quickly return to the aerobic zone. In order
to achieve this training goal, a high intensity (approximately 90% of the maximum heart rate) with
short, intense load is required, which is followed by a recovery phase in order to prevent muscle
fatigue.
Example:
For a 45-year-old man or woman, the maximum heart rate is 175 (220 - 45 = 175).
+ The fat burning target zone (55%) is at approximately 96 beats/min. = (220 - age) x 0.55.
+ The cardio target zone (75%) is at approximately 131 beats/min. = (220 - age) x 0.75.
+ The maximum heart rate for an anaerobic load training (90%) is at approximately 157 beats/min.
= (220 - age) x 0.9.
220
200
200
180
180
160
150
140
110
120
100
80
20
30
Heart rate diagram for training intensity
195
190
185
180
175
171
166
162
146
143
139
135
107
105
102
99
25 30 35 40
Maximum pulse (220-age)
90% of maximum pulse - anaerobic (maximum) intensity training
75% of maximum pulse - cardiovascular training (cardio training)
55% of maximum pulse - fat burning (weight control)
175
170
165
157
153
148
131
128
124
96
94
91
45 50 55
Age
ROW-X PLUS
160
155
150
144
139
136
120
116
113
88
85
83
60 65 70