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Heart Rate Goals Workouts
Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to
achieve maximum results. Zone Training identifies an exerciser’s ideal heart rate range, or zone, for burning fat or increasing
cardiovascular fitness. The zone is a percentage of the theoretical maximum (HRmax), and its value depends on the workout. The
maximal heart rate formula is defined by the American College of Sports Medicine’s Guidelines for Exercise Testing and Prescription,
8th Edition, 2010. HRmax equals to 206.9 minus the total of 0.67 multiplied by a person’s age.
HR Max = 206.9 - (0.67 * age)
Theoretical Maximum Heart Rates and Target Heart Rates
Reference the chart below for Theoretical Maximum Heart Rates and Target Heart Rates. Listed as BPM (Beats per Minute).
Age Theoretical
Maximum Heart Rate
65% (Moderate Burn) 80% (Vigorous Burn)
10 200 130 160
20 194 126 155
30 187 121 149
40 180 117 144
50 173 113 139
60 167 108 133
70 160 104 128
80 153 100 123
90 147 95 117
99 141 91 112
Wear the optional Polar
®
telemetry heart rate chest strap, or grip the Lifepulse
™
sensors, to enable the on-board computer to monitor
the heart rate during a workout. The computer automatically adjusts the incline level (Treadmills only) to maintain the target heart rate
based on the actual heart rate.
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