Ironman Fitness M3EL - Manual (Page 19)

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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 (THR) = Target 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.
GENERAL INFORMATION