16
a
very
low
intensity
will
not
offer
maximum
benefits.
Conversely,
if
the
workout
intensity
is
too
high,
injury
or
fatigue
may
slow
the
progression
of
your
exercise
goals
as
the
body
attempts
to
recover.
It
is
most
effective
to
train
at
a
heart
rate
between
60%
and
85%
of
your
maximum
heart
rate.
Maximum
heart
rate
is
calculated
as
a
percentage
of
your
maximum
heart
rate
(estimated
as
220
beats
‐
per
‐
minute
minus
your
age).
To
calculate
your
maximum
heart
rate
and
find
the
appropriate
target
training
zone,
use
the
following
formulas.
For
example,
the
following
estimation
would
be
relevant
for
a
35
year
‐
old
user:
220
–
35
=
185
Bpm
(220
–
Age
=
Calculated
Maximum
Heart
Rate
in
Beats
‐
per
‐
minute/Bpm)
0.60
x
185
=
111
Bpm
(60%
of
185
BPM
[Calculated
Maximum
Heart
Rate]
=
111
Bpm)
0.85
x
185
=
157
Bpm
(85%
of
185
BPM
[Calculated
Maximum
Heart
Rate]
=
157
Bpm)
Based
on
these
calculations,
the
recommended
heart
rate
training
zone
for
this
user
would
be
between
111
Bpm
–
157
Bpm.
Below
is
a
graph
which
displays
the
recommended
heart
rate
training
zone
for
users
twenty
years
of
age
to
seventy
‐
five
years
of
age.