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Cardiovascular training plays an important part in maintaining a healthy heart and lung function, so
it’s no surprise we should be paying attention to how quickly our heart beats during exercise. The
chart above outlines a range of heart rate training zones determined by the individual’s age and
workout goals to ensure you train safely and effectively.
Heart Rate can be measured by using the radial (wrist) or carotid (neck) pulse using your index and
middle fingers, counting the beats for 10 seconds and multiplying by 6. Alternatively, the use of a
Wireless Telemetry Heart Rate strap and watch will give you an accurate Beats Per Minute (BPM)
reading.
220 – AGE = TMHR (Theoretical Maximum Heart Rate)
TMHR x 85% = (Upper Training Limit) bpm (Beats per Minute)
TMHR x 65% = (Lower Training Limit) bpm
Note: Contact heart rate may provide innaccurate readings and is designed only as a guide
Example: 220 – 39 = 181 bpm
181 x 85% (0.85) = 154 bpm (Upper Training Limit)
181 x 65% (0.65) = 118 bpm (Lower Training Limit)
TRAINING STAGES
