AFG 18.1AXT - Page 29

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HEART RATE TRAINING
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based
method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new
to heart rate training. The most precise and
accurate way of determining your individual
max HR is to have it clinically tested by a
cardiologist or exercise physiologist through the
use of a maximal stress test. If you are over the
age of 40, overweight, have been sedentary for
several years, or have a history of heart disease
in your family, clinical testing is recommended.
This chart gives examples of the heart rate
range for a 30 year old exercising at 5 different
heart rate zones. For example, a 30-year-old’s
max HR is 220 – 30 = 190 bpm and 90% max
HR is 190 × 0.9 = 171 bpm.
PROGRAM INFORMATION
P7 OREGON TRAIL: Experience a hike through the foothills with an alternating resistance workout for a time-based goal.
Choose from 10 levels.
WARM-UP PROGRAM SEGMENTS - REPEAT COOL-DOWN
TIME 4 minutes 30 90 90 30 30 90 30 90 90 30 30 90 4 minutes
LEVEL 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 1 1 1 1 3 1 1 3 3 1 3 1 1 3 3 1 1 1 1 1
2 1 1 1 2 3 1 1 3 3 1 3 1 1 3 3 1 2 1 1 1
3 1 1 1 2 4 2 2 4 4 2 4 2 2 4 4 2 2 1 1 1
4 1 1 1 3 4 2 2 4 4 2 4 2 2 4 4 2 3 1 1 1
5 1 2 3 3 5 3 3 5 5 3 5 3 3 5 5 3 3 3 2 1
6 1 2 3 4 5 3 3 5 5 3 5 3 3 5 5 3 4 3 2 1
7 1 2 3 4 6 4 4 6 6 4 6 4 4 6 6 4 4 3 2 1
8 1 2 3 5 6 4 4 6 6 4 6 4 4 6 6 4 5 3 2 1
9 2 2 3 5 7 5 5 7 7 5 7 5 5 7 7 5 5 3 2 2
10 2 2 4 6 7 5 5 7 7 5 7 5 5 7 7 5 6 4 2 2
Target Heart
Rate Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90
– 100%
< 5 min 171 – 190 bpm Fit persons and for athletic training
HARD
80
– 90%
2
– 10 min 152 – 171 bpm Shorter workouts
MODERATE
70
– 80%
10
– 40 min 133 – 152 bpm Moderately long workouts
LIGHT
60
– 70%
40
– 80 min 114 – 133 bpm
Longer and frequently repeated
shorter exercises
VERY LIGHT
50
– 60%
20
– 40 min 104 – 114 bpm
Weight management and active
recovery