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7.3AT PROGRAM INFORMATION
6) TARGET HEART RATE
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.
TARGET HEART RATE NOTES:
• Warm-up and cool-down each last 5
minutes.
• After 5 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during exercise. The green line represents your target heart rate (THR) and the
red line represents your current heart rate. If you are working out beneath your THR, the treadmill will adjust speed or
incline accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline.
• If your heart rate is 25 beats over your target zone the program will shut down.
Target Heart
Workout
Example THR
Rate Zone
Duration
Zone (age 30)
VERY HARD
5
171
190
<
–
min
90 – 100%
HARD
2
10
152
171
–
–
min
80 – 90%
MODERATE
10
40
133
152
–
–
min
70 – 80%
LIGHT
40
80
114
133
–
–
min
60 – 70%
VERY LIGHT
20
40
104
114
–
–
min
50 – 60%
Your THR
Recommended For
Zone
Fit persons and for athletic training
bpm
Shorter workouts
bpm
Moderately long workouts
bpm
Longer and frequently repeated
bpm
shorter exercises
Weight management and active
bpm
recovery
7.3AT
35
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