Polar F4TM User Manual download pdf (Page 18)

46 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

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

1 2 ... 13 14 15 16 17 18 19 20 21 22 23 24 25 26

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Polar F4TM User Manual Page 18

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