Schwinn 430 Manuel D’Utilisation
These Zones can be translated into target heart rate numbers if your home
fitness product has a grip or telemetric heart rate counter. Research has
shown the best way to do this is not to establish heart rate numbers based
upon age, but rather based upon how you feel.
The following chart will allow you to log your heart rate numbers based upon
how you feel when working out. Simply log the heart rate numbers you find
when you feel you are working at each of the specific intensities.
As you get in better shape, the heart rate number you obtain for each zone
will get higher and higher, which means your heart is able to handle higher
intensities. Or you may find that your numbers don’t change, but you are
able to stay in Zone 3 and Zone 4 longer than you used to.
Don’t get too attached to any specific number or target heart rate. If you
train properly, you will notice numbers that used to be difficult have now
become easier. You will also notice that if you are sick or over-tired, you may
find that numbers that usually feel fairly easy are one day much harder, and
it is a good sign to take a break. If you notice that numbers that are usually
very challenging are one day fairly easy, then it is a good time to push your-
self.
Listening to your body, and using your heart rate numbers (when available) will
enable you to keep track of your intensity and see your progress as you train.
A. Zone
Description
Your Heart Rate
Approximate
Percentage of
Maximum Heart
Rate
1
Easy
Insert the heart
50%-65%
Warm-Up
rate you get when you
Cool-down
are working in Zone 1
2
Challenging, but
Insert the heart
65%-75%
comfortable
rate you get when you
Steady endurance
are working in Zone 2
pace
3
Challenging and
Insert the heart rate
75%-85%
uncomfortable
you get when you are
Race pace
working in Zone 3
4
Breathless
Insert the heart rate
85%-95%
Not maximum,
you get when you are
but winded
working in Zone 4
Can’t keep the pace
for very long
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