SIGMA Shape Watch User Manual
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Understanding Heart Rate
The maximum heart rate (HR max) is your highest heart rate achieved by
going to the limits of your capability. The personal max HR depends on
your age, your sex and your fitness level. The best way to determine the
individual HR max is a stress test.
We recommend that you see a doctor to do this test and that you repeat
it regularly.
The HR max may also be estimated by using the following mathematical
equitation:
Men: 210 - „half age“ - (0.11 x personal weight in kg) + 4
Women: 210 - „half age“ - (0.11 x personal weight in kg).
The SHAPE WATCH automatically calculates your HR max using this
equation.
Maximum Heart Rate
The heart rate (HR) is displayed in beats per minute.
The training zone is the range of heart rate that you want to be in while
training. In the field of sport´s medicine, there are 3 training zones:
Please be aware that common training schedules never match the
individual needs of a person. A perfect training schedule can only be set
up by a well-educated trainer, who knows you personally.
The right heart rate for training
HR max 150 160 170 180 190 200 210
Upper limit
70 %
105 112 119 126 133 140 147
Lower limit
55 %
83
88
94
99
95 105 116
HR max 150 160 170 180 190 200 210
Upper limit
80 %
120 128 136 144 152 160 168
Lower limit
70 %
105 112 119 126 133 140 147
Hf max 150 160 170 180 190 200 210
Upper limit
100 % 150 160 170 180 190 200 210
Lower limit
80 % 120 128 136 144 152 160 168
Understanding Heart Rate
GB
25
General health 55-70 % of HR max
Alignment: Fitness for beginners
Fitness 70-80 % of HR max
Alignment: Fitness for advanced users
Competitive performance 80-100 % of HR max
Alignment: Competition training for performance athletes