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26
HZ15_OG_Andes 3_5_7i_r1_0 011516'.indd 26
Target Heart
Workout
Example THR
Rate Zone
Duration
Zone (age 30)
VERY HARD
5
171
190
<
–
min
90
100%
–
HARD
2
10
152
171
–
–
min
80
90%
–
MODERATE
10
40
133
152
–
–
min
70
80%
–
LIGHT
40
80
114
133
–
–
min
60
70%
–
VERY LIGHT
20
40
104
114
–
–
min
50
60%
–
( Andes 5 )
Warm up
Seconds
60
60
60
60
60
60
60
Segment
1
2
3
4
5
6
7
1
1
1
2
2
1
3
1
2
1
1
2
2
2
3
2
3
1
1
2
2
3
3
2
4
1
2
2
3
4
4
2
5
2
3
3
3
3
5
3
6
2
3
4
4
4
6
4
7
3
4
5
6
6
8
5
8
3
4
5
6
8
8
6
9
4
6
7
7
8
10
8
10
4
6
7
7
10
10
8
11
4
7
8
9
10
12
10
12
4
7
8
9
12
12
10
13
5
8
9
10
12
14
12
14
5
8
9
10
14
14
12
15
6
9
11
12
14
16
14
16
6
9
11
12
16
16
14
17
6
10
11
12
17
17
15
18
7
10
12
13
18
18
16
19
7
11
13
14
19
19
17
20
8
12
14
15
20
20
17
Your
Recommended For
THR Zone
Fit persons and for athletic
bpm
training
Shorter workouts
bpm
Moderately long workouts
bpm
Longer and frequently repeated
bpm
shorter exercises
Weight management and active
bpm
recovery
Strength Builder
Program Segments - Repeat
60
60
60
60
60
60
60
60
60
8
9
10
11
12
13
14
15
16
3
1
3
1
3
1
3
1
3
4
2
3
2
4
2
3
2
4
3
3
2
3
3
2
3
3
2
4
4
2
4
4
2
4
4
2
5
3
5
3
5
3
5
3
5
6
4
6
4
6
4
6
4
6
8
6
7
5
8
6
7
5
8
8
8
6
8
8
6
8
8
6
10
8
10
8
10
8
10
8
10
10
10
8
10
10
8
10
10
8
12
10
12
10
12
10
12
10
12
12
12
10
12
12
10
12
12
10
14
12
14
12
14
12
14
12
14
14
14
12
14
14
12
14
14
12
16
14
16
14
16
14
16
14
16
16
16
14
16
16
14
16
16
14
17
17
15
17
17
15
17
17
15
18
18
16
18
18
16
18
18
16
19
19
17
19
19
17
19
19
17
20
20
17
20
20
17
20
20
17
Cool down
60
60
60
60
17
18
19
20
2
2
1
1
2
2
1
1
2
2
1
1
3
2
2
1
3
3
3
2
4
4
3
2
6
5
4
3
6
5
4
3
7
7
6
4
7
7
6
4
9
8
7
4
9
8
7
4
10
9
8
5
10
9
8
5
12
11
9
6
12
11
9
6
12
11
10
6
13
12
10
7
14
13
11
7
15
14
12
8
2016/1/15 上午11:36
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