Target heart rate zone – POLAR F4TM User Manual
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ENGLISH
6. TARGET HEART RATE ZONE
Your target heart rate zone is a range between
the lower and upper heart rate limits expressed
as percentages of your maximum heart rate
(HR
max
) or as beats per minute (bpm). HR
max
is
the highest number of heartbeats per minute
during maximum physical exertion. The wrist
unit calculates your HR
max
according to your age:
Maximum heart rate = 220–age. For more
accurate measurement of your HR
max
visit your
doctor or exercise physiologist for an exercise
stress test.
In exercise, different heart rate zones produce
different results. The heart rate zones that suit
you depend on your goal and your basic physical
condition.
The table below contains target heart rate intensity zones in beats
per minute (bpm) estimated by age in 5-year intervals. Calculate your
own HR
max
, write down your own target heart rate zones and select the
ones suitable for your exercise.
20
200
120-140
140-160
160-180
25
195
117-137
137-156
156-176
30
190
114-133
133-152
152-171
35
185
111-130
130-148
148-167
40
180
108-126
126-144
144-162
45
175
105-123
123-140
140-158
50
170
102-119
119-136
136-153
55
165
99-116
116-132
132-149
60
160
96-112
112-128
128-144
65
155
93-109
109-124
124-140
Age
HR
max
(220–age)
Light
Intensity
60-70% of HR
max
Moderate
Intensity
70-80% of HR
max
Hard
Intensity
80-90% of HR
max
Target Heart Rate Intensity Zones