The Navy SEAL Physical Fitness Guide - Human Performance

The Navy SEAL Physical Fitness Guide 13

Figure 1-2. An Example for Determining Your Target

Training Heart Rate

Calculate your target training heart rate zone using the formula provided above or
use the chart shown in Figure 1-3. It is important to note that maximal heart rates tend to
be lower during swimming and arm exercises. For these activities you should subtract 13
from your maximal heart rate to before obtaining your training heart rate. An example of
this is shown in Figure 1-4.

Figure 1-3. Target Training Heart Rate Zone

Determining Your Target Heart Rate

A SEAL is 22 years old

Max HR = 220 - 22 = 198 bpm

Lower Target HR = 0.7 X 198 = 139 bpm

Upper Target HR = 0.9 X 198 = 178 bpm

100

120

140

160

180

200

20 25 30 35 40 45 50

Age (years)

90% of Max Heart Rate

70% of Max Heart Rate

(^182180)
176
171
167
162
158
153
(^141140)
(^137133)
(^130126)
123
119
18
Heart Rate (beats per minute)