YOUR PERSONAL DATA
5
MAXIMUM HEART RATE
It is important you know your maximum heart rate
(MHR) training zone, upper heart rate limit and
lower heart rate limit before you begin. They help
you achieve the maximum health benefits out of
your workout. MHR is expressed in beats per minute.
Use the following formula to estimate your MHR:
Men
220 - age = MHR
Women
230 - age = MHR
There are several training zones that produce specific
results in your fitness program. The most common
zones range between 50% to 80% of your MHR.
This is where you achieve cardiovascular benefits,
burn fat, and become more physically fit. When
setting your watch, the lowest % of the zone you
choose becomes your lower heart rate limit and the
highest % becomes the upper heart rate limit.
Moderate Activity
Weight Management Zone
Aerobic Zone
Anaerobic Threshold Zone
Red Line Zone (maximum capacity)
50%
60%
70%
80%
90%
100%
Calculate the lower and upper heart rate limits by
multiplying your MHR by the percentages for the
selected training zone.
For example:
40-year-old man training for Weight Management.
His Lower Heart Rate Limit
(220-40) x 60% = 108
His Upper Heart Rate Limit
(220-40) x 70% = 126
30-year-old woman training for Aerobic Zone.
Her Lower Heart Rate Limit
(230-30) x 70% = 140
Her Upper Heart Rate Limit
(230-30) x 80% = 160
