200
150 195
130 146 190
110 127 143 185
107 124 139 180
105 120 135 175
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
Age 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90
Heart rate per minute
100% the maximum heart rate
75% the maximum heart rate
65% the maximum heart rate
55% the maximum heart rate
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 for calculating your personal training heart rate.
Set your calculated heart rate at 100%.
Wellness and Health - target zones = 50 to 60% of the maximum heart rate
This training zone is ideal for overweight individuals, older beginners, or those returning to training after a long break.
When training in this zone, your body will burn approximately 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 sportspeople aiming to lose weight.
When training in this zone, your body will burn approximately 6-10 calories per minute to produce energy.
The percentage ratio 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 ideal for athletes and sportspeople aiming to improve their stamina and overall condition.
When training in this zone, your body will burn approximately 10-12 calories per minute to produce energy.
The percentage ratio per calorie is approx. 35% fat, 60% carbohydrate, and 5% protein.
For optimal training results, calculate the average value of the selected target zone (refer to the table above)
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
Pulse & Heart Rate Monitoring
24
200
150 195
130 146 190
110 127 143 185
107 124 139 180
105 120 135 175
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
Age 20 25 30 35 40 45 50 55 60 65 70 75 80 85 90
Heart rate per minute
100% the maximum heart rate
75% the maximum heart rate
65% the maximum heart rate
55% the maximum heart rate
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 for calculating your personal training heart rate.
Set your calculated heart rate at 100%.
Wellness and Health - target zones = 50 to 60% of the maximum heart rate
This training zone is ideal for overweight individuals, older beginners, or those returning to training after a long break.
When training in this zone, your body will burn approximately 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 sportspeople aiming to lose weight.
When training in this zone, your body will burn approximately 6-10 calories per minute to produce energy.
The percentage ratio 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 ideal for athletes and sportspeople aiming to improve their stamina and overall condition.
When training in this zone, your body will burn approximately 10-12 calories per minute to produce energy.
The percentage ratio per calorie is approx. 35% fat, 60% carbohydrate, and 5% protein.
For optimal training results, calculate the average value of the selected target zone (refer to the table above)
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
Pulse & Heart Rate Monitoring
25
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