CatEye PW-TR100 Power Unit - Manual (Page 53)

53
PW-TR100 : POWER UNIT
PULSE RATE (bpm)
AGE
200
180
160
140
120
100
90
20 30 40 50 60 70
TARGET
ZONE
TARGET
ZONE
30%
40%
50%
60% 60%
70%
80%
Exercise Level
30%
40%
50%
60%
70%
80%
MAXIMUM PULSE RATE (204 – 0.69 x AGE)
190 – AGE
180 – AGE
Heart rate training
This section is just a general overview of training with heart rate data. For more complete information,
there are books and websites with more in-depth information.
Generally, the heart rate increases during exercise, getting higher in conjunction with the intensity of the
workout. Measuring the rate of your heart beat is a good indicator of the intensity of your workout. By
setting target HR (heart rate) zones and sticking to pre-set exercises, you will be able to work out more
efficiently. Before beginning a training program, be sure to first consult a medical specialist or sports
trainer.
1. Improving general fitness
Bicycling is one of the best activities to improve your general fitness. To improve your overall fitness
through bicycling, set a target heart rate zone from between 30% and 70% of your maximum HR, depend-
ing on your physical strength. For best results, exercise consistently in this zone for periods of at least 20-
30 minutes, 3 or more times a week.
To obtain your target zone, see the table below, which illustrates the correlation between heart rate and
training level. For beginners, it is recommended to start with the level of 30% of your max. From this point,
gradually increase the level according to your fitness level and experience. Training at levels over 70% of
your HR max will focus more on anaerobic exercise, and less on aerobic exercise. Weight loss usually
occurs through longer rides (over 1 hour) at lower HR levels.