Find Your Target Heart Rate Ranges

You have probably heard your Spinning® instructor talk about Energy Zones™ and target heart rate ranges. Heart rate is important to monitor because it’s related to exercise intensity. When you exercise, you want your heart rate (measured in beats per minute) to be at a level that’s safe and effective.

If it’s too low, you may not get the cardiorespiratory training you want. If it’s too high, you may not burn fat as effectively as you could, or you might exercise at an unsafe intensity. Use these simple formulas to determine your target heart rate ranges for each Energy Zone.

Step One: Estimate your maximum heart rate
Maximum Heart Rate (MHR) is the maximum number of times the heart can beat in one minute. This heart rate is so fast that it would be unsafe to come close to it during exercise, but you use that number to determine your target heart rates. A common method for estimating MHR is the age predicted method:

220 – age = age-predicted MHR

Step Two: Find your target heart rate ranges
Your target heart rate ranges are based on percentages of your MHR. So simply multiply your MHR by the corresponding percentages for each Energy Zone.

Click on image to view larger.

For the most effective workouts, check out our Polar® F4, F6 and F11 heart rate monitors, which come in a variety of colors and feature the popular Zone Pointer™ to help keep you in your target Energy Zone.

Best of all, when you shop now through December 15^th, you'll save 10% on all Polar models! Enter coupon code HRMONITOR at checkout for instant savings.

SHOP SPINNING®		BECOME AN INSTRUCTOR		CONTINUING EDUCATION		INSTRUCTOR RESOURCES		SPIN FITNESS™
©2008 Mad Dogg Athletics. All rights reserved. SPIN®, Spinner®, Spinning® and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc.