Schwinn 131 Upright Bike Owner's Manual page 37

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.
A. Zone Description
1
2 Challenging, but
comfortable
Steady endurance
3 Challenging and
uncomfortable
4
Not maximum,
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 your-
self.
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.
Easy
Warm-Up rate you get when you
Cool-down are working in Zone 1
rate you get when you
are working in Zone 2
pace
Insert the heart rate
you get when you are
Race pace working in Zone 3
Breathless Insert the heart rate
you get when you are
but winded working in Zone 4
Your Heart Rate
Insert the heart
Insert the heart
Approximate
Percentage of
Maximum Heart
Rate
50%-65%
65%-75%
75%-85%
85%-95%
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