Bowflex Classic Owner's Manual page 43

Zone Description
easy
1
Warm up
Cool down
Challenging, but comfortable
2
steady endurance pace
Challenging and slightly
uncomfortable
3
race pace
Borderline out of breath
Breathless
4
not maximum, but winded
Can't keep the pace for very long
As you get in better shape, the heart rate number you obtain for each zone will get higher and higher, which means
your heart is able to handle higher intensities. Or you may find that your numbers don't change, but you are able to
stay in Zone 3 and Zone 4 longer than you used to.
Don't get too attached to any specific number or target heart rate. If you train properly, you will notice numbers that
used to be difficult have now become easier. You will also notice that if you are sick or over-tired, you may find that
numbers that usually feel fairly easy are one day much harder, and it is a good sign to take a break.
If you notice that numbers that are usually very challenging are one day fairly easy, then it is a good time to
push yourself.
Listening to your body and using your heart rate numbers (when available) will enable you to keep track of your
intensity and see your progress as you train.
These Zones can be translated into target heart rate numbers
if your home fitness product has a grip or telemetric heart rate
counter. Research has shown the best way to do this is not to
establish heart rate numbers based upon age, but rather based
upon how you feel.
The following chart will allow you to log your heart rate numbers
based upon how you feel when working out. Simply log the heart
rate numbers you find when you feel you are working at each of
the specific intensities.
Your Heart Rate
Insert the heart
rate you get when
you are in Zone 1
Insert the heart
rate you get when
you are in Zone 2
Insert the heart
rate you get when
you are in Zone 3
Insert the heart
rate you get when
you are in Zone 4
43
Owner's Manual
Approximate Percentage
of Maximum Heart Rate
50% – 65%
65% – 75%
75% – 85%
85% – 95%