Diamondback APEX U6 - Your Estimated Maximum Heart Rate & Target Training Zone

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wherethehandsareplaced.
Your Estimated Maximum Heart Rate & Target Training Zone
Your calculated target heart rate, or the ideal intensity needed to improve cardiovascular fitness, depends primarily upon your
age rather than your current state of fitness. It is calculated as a percentage of your maximum heart rate (estimated as 220
beats-per-minute minus your age). It is most effective to train at a heart rate between 60% and 85% of your maximum heart
rate. If exercise intensity is too low or too high, only modest gains will be made in strength and cardiovascular fitness. A workout
at a very low intensity will not offer maximum benefits. Conversely, if the workout intensity is too high, injury or fatigue may set
your exercise program back as the body attempts to recover.
To calculate your maximum heart rate and find the target training zone, use the following formulas. For example, the following
estimation would be relevant for a 35 year-old user:
• 220- Age = Maximum Heart Rate 220- 35 = 185
o 60% of Maximum Heart Rate 60%x185 = 111 heart beats-per minute(Bpm)
o 85% of Maximum Heart Rate 85%x185 = 157Bpm
Calculated Heart Rate Training Zone: 111 Bpm - 157 Bpm
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Heart Rate Guidelines 60%-85% Maximum Target
180 ..................;................._....................................................................................................................................................................i '
170 ...................i......................................................t..............t.............................................. i .... 85%
160 ..............: ................ ....................i i......................i i ........................_
is0 ..................................i............................ .......................i.............................................i......................m60
140 ...............................i................ ................ .........................................
120 ......................:;.....................................................!.....................:;...............i......................................i..................::::............. 123
110 ................_ ......... .................i !....................
IO0 ............................................i.........................................................................................................................
i _ ! 93
90 ............................................... _................!........................................................._90_ 87
80 ..............................................................................;_...........................i.............................................................................i......................................................................................................:.......
20 25 30 35 40 45 50 55 60 65 70 75
Ages in Years