User Manual

17
Heart Rate Intensity Chart
This is another way to gauge your approximate heart rate zones based on sex, age and weight. Starting with your
Max Heart Rate, use the chart to help calculate your zones depending on the intensity of your workout.
Note this formula may not work for everyone.
Determine your target heart rate zones (intensities)
Low Intensity Medium Intensity High Intensity
Max Heart Rate
50 - 65% of Max HR 65 - 80% of Max HR 80 - 100% of Max HR
205 bpm 103 - 133 bpm 133 - 164 bpm 164 - 205 bpm
200 100 - 130 130 - 160 160 - 200
195 98 - 127 127 - 156 156 - 195
190 95 - 123 123 - 152 152 - 190
185 93 - 120 120 - 148
148 - 185
180 90 - 117 117 - 144
144 - 180
175 88 - 114 114 - 140 140 - 175
170 85 - 111 111 - 136 136 - 170
165 83 - 108 108 - 132 132 - 165
160 80 - 104 104 - 128 128 - 160
155 78 - 101 101 - 124 124 - 155
150 75 - 98 98 - 120 120 - 150
Low Intensity (50-65% of Max HR)
Exercise in this zone after an
injury, or during a recovery
session. Stay in this zone when
beginning an exercise program.
Medium Intensity (65-80% of Max HR)
Exercise in this zone to increase
cardiovascular health, improve
endurance, or lose weight.
High Intensity (80-100% of Max HR)
Exercise in this zone to increase
peak performance and acclimate
your body to competition-level
activity. Stay in this level to increase
lactic-acid tolerance.
Find your Max Heart Rate
210 - .7 x age