km/h
5
6
12
10
7
9
10
12
7
6
Incline
2
7
4
4
8
8
5
5
7
7
P23
1
2
3
4
5
6
7
8
9
10
km/h
5
7
11
11
11
8
8
11
7
6
Incline
4
9
10
6
6
9
9
5
5
5
km/h
3
5
7
7
7
9
9
7
5
4
Incline
4
4
10
8
8
6
6
8
4
4
km/h
4
5
7
10
7
7
8
10
6
5
Incline
5
5
4
4
10
10
6
6
6
6
km/h
4
5
9
10
7
7
7
10
6
5
Incline
3
4
7
9
9
6
6
8
4
4
km/h
4
4
7
10
10
10
10
7
5
4
Incline
5
5
11
11
11
11
11
8
4
4
km/h
5
6
10
11
12
12
12
9
6
5
Incline
4
4
10
8
8
8
8
8
3
3
km/h
5
6
8
9
9
9
11
12
7
5
Incline
3
10
10
9
9
9
9
7
5
3
km/h
5
6
6
12
6
11
6
12
5
4
Incline
3
3
8
8
8
10
10
12
8
4
km/h
5
7
9
11
5
7
9
7
12
7
Incline
5
5
5
9
9
5
5
5
7
7
km/h
5
9
12
6
9
12
7
6
12
8
Incline
5
8
9
5
10
10
5
10
6
6
km/h
5
7
11
12
8
8
11
8
12
5
Incline
4
9
7
7
10
10
10
10
6
6
km/h
6
7
12
11
8
10
11
12
8
7
Incline
3
8
5
5
9
9
6
6
8
8
km/h
6
8
12
12
12
9
9
12
8
7
Incline
5
10
11
7
7
10
10
6
6
6
P24
P25
P26
P27
P28
P29
P36
P30
P31
P32
P33
P34
P35
200
150
195
130
146
190
110
127
143
185
107
124
139
180
105
120
135
165
102
117
131
170
99
114
128
165
96
111
124
160
94
107
120
155
91
104
116
150
88
101
113
145
85
98
109
140
83
94
105
135
80
91
101
100
77
88
98
74
85
72
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
20
21
Cockpit
Calculating your personal heart rate when training
Calculate your personal heart rate when training as follows:
220 - Age = maximum heart rate
This value represents your maximum heart rate and serves as a basis from which to calculate
your personal training heart rate. Set the calculated heart rate at 100%
Wellness and Health - target zones = 50 to 60% of the maximum heart rate.
This training zone is ideally suitable for people who are over-weight and/or older beginners, or people starting again after a longer
break from training. Training in this zone the body will burn approx. 4-6 calories per minute to produce energy.
The percentage ratio per calorie is approx. 70% fat, 25% carbohydrate, and 5% protein.
Fat burning - target zone = 60 to 70% of the maximum heart rate
This training zone is suitable for athletes and sports people who aim to lose weight.
Training in this zone the body will burn approx. 6-10 calories per minute to produce energy.
The percentage rate per calorie is approx. 85% fat,10% carbohydrate, and 5% protein.
Condition & Fitness - target zone = 70 to 80% of maximum heart rate
This training zone is ideally suitable for althletes and sports people who aim to improve their stamina and/or condition.
Training in this zone the body will burn approx. 10-12 calories per minute to produce energy.
The percentage rate per calorie is approx. 35% fat,60% carbohydrate, and 5% protein.
For optimum effects in training results you should calculate the average value of the selected target zone (also see above table):
Wellness & Health - target zone average value = 55% of maximum heart rate
Fat burning - target zone average value
= 65% of maximum heart rate
Kondition & Fitness - target zone average value = 75% of maximum heart rate
Heart Rate Monitoring
Heart Rate per Minute
Age
of maximum heart rate
of maximum heart rate
of maximum heart rate
of maximum heart rate
100%
75%
65%
55%
Program Segment
