Ironman Fitness Ironman 112M - Manual (Page 6)

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During your first several months of exercising, the AHA recommends
aiming for the lower part of the target heart rate zone-60%, then gradu-
ally progressing up to 75%. According to the AHA, exercising above
75% of your maximum heart rate may be too strenuous unless you are
in top physical condition. Exercising below 60% of your maximum will
result in minimal cardiovascular conditioning.
Check your pulse recovery rate – If your pulse is over 100 bpm five
minutes after you stop exercising, or if it’s higher than normal the morn-
ing after exercising, your exertion may have been too strenuous for
your current fitness level. Rest and reduce the intensity next time.
FITNESS SAFETY: A variety of different factors (including medica-
tion, emotional state, temperature and other conditions) can affect
the target heart rate zone that is best for you. Your physician or
health care professional can help you determine the exercise
intensity that is appropriate for your age and condition.
(MHR) = Maximum Heart Rate (THR) = Target Heart Rate
220 - age = maximum heart rate (MHR).
MHR x .60 = 60% of your maximum heart rate.
MHR x .75 = 75% of your maximum heart rate.
For example, if you are 30 years old, your calculations will be as fol-
lows:
220 - 30 = 190
190 x .60 = 114 (low end or 60% of MHR)
190 x .75 = 142 (high end or 75% of MHR)
30 year-old (THR) Target Heart Rate would be 114-142.
100%
85%
75%
60%
Serious
Athletic
Training
Range
Cardiovascular
Conditioning
Range
Fat Burning
Range
20 25 30 35 40 45 50 55 60 65
AGE
200
195
190
185
180
175
170
165
160
155
170 166
162
157
153
149
145
140
136
132
150 146
143
139
135
131
128
124
120
116
120 117 114 111 108 105 102 99 96 93
TARGET HEART RATE ZONE