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20
HZ19_OM_BT5.1_II_090419'_A.indd 20
Seconds
60
60
60
60
30
60
90
Warm up
F
R
F
Level
1
2
3
4
5
6
7
1
1
1
1
2
3
2
3
2
1
1
1
2
4
3
4
3
1
1
1
2
5
4
5
4
1
1
1
3
6
5
6
5
1
2
3
3
7
6
7
6
1
2
3
4
8
7
8
7
1
2
3
4
9
8
9
8
1
2
3
5
10
9
10
9
1
1
1
2
11
10
11
10
1
1
1
2
12
11
12
11
2
2
2
3
13
12
13
12
3
3
3
4
14
13
14
13
3
4
4
5
15
14
15
14
3
4
5
6
16
15
16
Warm up
Seconds
60
60
60
60
60
60
Level
1
2
3
4
5
6
1
1
1
2
2
1
3
2
1
2
2
3
2
4
3
2
2
3
3
3
5
4
2
3
3
4
4
6
5
3
4
4
4
5
7
6
3
5
4
5
6
8
7
4
5
5
5
7
9
8
4
5
5
5
8
10
9
4
5
5
5
9
11
10
4
5
6
6
10
12
11
4
5
7
7
11
13
12
4
5
8
8
12
14
13
4
5
9
9
13
15
14
4
5
9
9
14
16
Target Heart
Workout
Example THR Zone
Rate Zone
Duration
(age 30)
VERY HARD
< 5
171-190
min
bpm
90-100%
HARD
2-10
152-171
min
bpm
80-90%
MODERATE
10-40
133-152
min
bpm
70-80%
LIGHT
40-80
114-133
min
bpm
60-70%
VERY LIGHT
20-40
104-114
min
bpm
50-60%
CANDANCE
60
90
45
60
45
90
90
30
30
R
F
R
F
R
F
R
F
R
8
9
10
11
12
13
14
15
16
1
2
3
1
2
3
1
2
3
2
3
4
2
3
4
2
3
4
3
4
5
3
4
5
3
4
5
4
5
6
4
5
6
4
5
6
5
6
7
5
6
7
5
6
7
6
7
8
6
7
8
6
7
8
7
8
9
7
8
9
7
8
9
8
9
10
8
9
10
8
9
10
9
10
11
9
10
11
9
10
11
10
11
12
10
11
12
10
11
12
11
12
13
11
12
13
11
12
13
12
13
14
12
13
14
12
13
14
13
14
15
13
14
15
13
14
15
14
15
16
14
15
16
14
15
16
RANDOM
Program Segments
60
60
60
60
60
60
60
60
60
7
8
9
10
11
12
13
14
15
5
2
4
7
2
3
6
1
6
3
5
8
3
4
7
2
7
4
6
9
4
5
8
3
8
5
7
10
5
6
9
4
9
6
8
11
6
7
10
5
10
7
9
12
7
8
11
6
11
8
10
13
8
9
12
7
12
9
11
14
9
10
13
8
13
10
12
15
10
11
14
9
14
11
13
16
11
12
15
10
15
12
14
17
12
14
16
11
16
13
15
18
13
14
17
12
17
14
16
19
14
15
18
13
18
15
17
20
15
16
19
14
Your
Recommended For
THR Zone
Fit persons and for athletic training
Shorter workouts
Moderately long workouts
Longer and frequently repeated
shorter exercises
Weight management and active
recovery
60
60
60
60
Cool down
17
18
19
20
2
1
1
1
2
1
1
1
2
1
1
1
3
1
1
1
3
3
2
1
4
3
2
1
4
3
2
1
5
3
2
1
2
1
1
1
2
1
1
1
2
1
1
1
3
1
1
1
3
3
2
1
4
3
2
1
Cool down
60
60
60
16
17
18
1
1
1
1
2
1
1
1
2
1
1
1
3
1
1
1
3
3
2
1
4
3
2
1
4
3
2
1
4
3
2
1
5
4
3
1
5
4
3
1
6
5
4
1
6
5
4
1
7
6
5
1
7
6
5
1
2019/9/4 上午10:45
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