Operation Manual
29
Run Personal
19
The following table shows the optimum heart rate levels in relation to age and the goal to be achieved. Theoretical maximum heart rate
(100%) is calculated on the basis of age using the formula: 220 - age.
Heart rate per minute
Area reserved for competitive athlete’s workouts (requiring a
doctor’s certicate)
Aerobic zone with a primarily cardio-circulatory component
(keep heart rate between 70% and 90%)
Aerobic zone primarily using fats as energy source (keep heart
rate between 60% and 70%)
Zone of little training interest
Age
To read the graph, simply nd your age on the horizontal axis and scan
up the vertical until you reach the 60%, 70% and 90% values.
Aerobic exercise performed at a heart rate between 60% and 70%
mainly burns fat as an energy source.
When doing aerobic exercise at a heart rate of 70% to 90% the
cardiocirculatory component prevails.
For example, if someone aged 30 wants to burn o fat, the heart rate
during exercise should be kept to between 114 (60%) and 133 (70%);
if he or she wants to improve cardio-respiratory capacity, the heart rate
should be kept to between 133 (70%) and 171 (90%).