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 Zone
Workout
Duration
Example THR
Zone (age 30)
Your
THR Zone
Recommended For
VERY HARD
90
– 100%
<5
min
171 – 190
bpm
Fit persons and for athletic training
HARD
80
– 90%
2
– 10
min
152 – 171
bpm
Shorter workouts
MODERATE
70
– 80%
10
– 40
min
133 – 152
bpm
Moderately long workouts
LIGHT
60
– 70%
40
– 80
min
114 – 133
bpm
Longer and frequently repeated
shorter exercises
VERY LIGHT
50
– 60%
20
– 40
min
104 – 114
bpm
Weight management and active
recovery
8) MoUNTAIN CLIMB: A more-intense version of FOOT HILLS. Simulates a mountain ascent and descent. This program helps
tone muscle and improve cardiovascular ability. Incline changes and segments repeat every 30 seconds.
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