Target Heart Rate Zone - Ironman Fitness Ironman 112M Bike Ironman 112M Owner's Manual

Ironman 112m owner's manual

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During your first several months of exercising, the AHA recommends

aiming for the lower part of the target heart rate zone-60%, then gradu-

ally progressing up to 75%. According to the AHA, exercising above

75% of your maximum heart rate may be too strenuous unless you are

in top physical condition. Exercising below 60% of your maximum will

result in minimal cardiovascular conditioning.

Check your pulse recovery rate – If your pulse is over 100 bpm five

minutes after you stop exercising, or if it's higher than normal the morn-

ing after exercising, your exertion may have been too strenuous for

your current fitness level. Rest and reduce the intensity next time.

FITNESS SAFETY: A variety of different factors (including medica-

tion, emotional state, temperature and other conditions) can affect

the target heart rate zone that is best for you. Your physician or

health care professional can help you determine the exercise

intensity that is appropriate for your age and condition.

(MHR) = Maximum Heart Rate

220 - age = maximum heart rate (MHR).

MHR x .60 = 60% of your maximum heart rate.

MHR x .75 = 75% of your maximum heart rate.

For example, if you are 30 years old, your calculations will be as fol-

lows:

220 - 30 = 190

190 x .60 = 114 (low end or 60% of MHR)

190 x .75 = 142 (high end or 75% of MHR)

30 year-old (THR) Target Heart Rate would be 114-142.

(THR) = Target Heart Rate