Moderate Activity
Weight Management
Aerobic Zone
Anaerobic Threshold Zone
Red Line Zone ( maximum capacity )
50%
60%
70%
80%
90%
100%
The upper and lower heart rate limits are calculated by multiplying
your MHR by the percentages of the selected training zone.
For example:
For a 40-year-old man training for health maintenance,
His Upper Heart Rate Limit (220 - 40) x 70% = 126
(beats per minute)
His Lower Heart Rate Limit (220 - 40) x 60% = 108
(beats per minute)
For a 30-year-old woman training for aerobic exercise,
Her Upper Heart Rate Limit (230 - 30) x 80% = 160
(beats per minute)
Her Lower Heart Rate Limit (230 - 30) x 70% = 140
(beats per minute)
TRAINING TIPS
• Start slowly. Select the training zone most suitable for your
physique.
• Exercise regularly for 20 to 30 minutes, three to four times a
week for a healthier cardiovascular system.
• Gradually step up your training zone as you become fitter.
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