Heart-Rate Chart - Nike Triax Elite Manual

Heart-Rate Intensity Chart
Starting with your Maximum Heart-Rate (MHR), use this chart to help calculate your heart-rate zones depending on
the workout intensity desired. To determine your MHR, enter your age into the equation below or click the CALCULATE
button in the SET WATCH window of the Triax Elite application. Your MHR is dependent on your personal fitness level
so the formula below may not work for everyone.
Find your
Max Heart Rate
Light Intensity
(60-70% of Max HR)
Exercise in this range at the
start of a workout or to recover
from a tough workout or race.
You should be able to easily
maintain a conversation while
exercising at this intensity.
Max Heart Rate
205 bpm 123 - 143 bpm
200 120 - 139
195 117 - 136
190 114 - 132
185 111 - 129
180
108 - 125
175 105 - 122
170 102 - 118
165 99 - 115
160 96 - 111
155 93 - 108
150 90 - 104
Determine your Target Heart Rate Zones (Intensities)
Moderate Intensity Heavy Intensity
(70-80% of Max HR) (80-90% of Max HR)
Exercise in this range to develop Exercise in this range
endurance and prepare your to increase muscle strength
muscles to make the transition and improve your anaerobic
from aerobic to anaerobic. You threshold. This is uncomfortable.
should be able to maintain this You should be breathing very
for a while. You should not be heavily. You should be able to
completely breathless and this sustain this for a brief time.
should not hurt.
144 - 163 bpm 164 - 184 bpm
140 - 159 160 - 179
137 - 155 156 - 175
133 - 151 152 - 170
130 - 147 148 - 166
126 - 143 144 - 161
123 - 139 140 - 157
119 - 135 136 - 152
116 - 131 132 - 148
112 - 127 128 - 143
109 - 123 124 - 139
105 - 119 120 - 134
22
Maximum Intensity
(90-100% of Max HR)
Exercise in this range to increase
mental toughness, Max V02 and
tolerance to lactic acid. This is
very uncomfortable. You can
barely sustain it. You should be
completely breathless. Do not
exercise at this intensity except
on the advice of a trained
medical professional.
184 - 205 bpm
180 - 200
176 - 195
171 - 190
167 - 185
162 - 180
158 - 175
153 - 170
149 - 165
144 - 160
125 - 155
121 - 150