The Navy SEAL Physical Fitness Guide - Uniformed Services ...

Figure 1-2. An Example for Determining Your TargetTraining Heart RateDetermining Your Target Heart RateA SEAL is 22 years oldMax HR = 220 - 22 = 198 bpmLower Target HR = 0.7 X 198 = 139 bpmUpper Target HR = 0.9 X 198 = 178 bpmCalculate your target training heart rate zone using the formula provided above oruse the chart shown in Figure 1-3. It is important to note that maximal heart rates tend tobe lower during swimming and arm exercises. For these activities you should subtract 13from your maximal heart rate to before obtaining your training heart rate. An example ofthis is shown in Figure 1-4.Figure 1-3. Target Training Heart Rate Zone200Heart Rate (beats per minute)180160140120182 180176141 14013790% of Max Heart Rate17116716213313012670% of Max Heart Rate1581231531191001820 25 30 35 40 45 50Age (years)The Navy SEAL Physical Fitness Guide 13