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Slide 1

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Target zones and Thresholds
You can use your maximum heart rate (MHR)
to calculate how hard you should work your
heart to develop either aerobic or anaerobic
fitness.
To calculate MHR:
220 - age = MHR
Sammie Webster…read more

Slide 2

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You can improve your anaerobic fitness, which
includes strength, power and muscular endurance,
by working in your anaerobic target zone.
This is found between 80-100% of your MHR.
Anaerobic threshold is the heart rate above which
you gain anaerobic fitness.
You cross your anaerobic threshold at 80% of
your MHR. Below 60% MHR you do not improve
your aerobic or anaerobic fitness at all.
Sammie Webster…read more

Slide 3

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Aerobic fitness is another way of describing
cardiovascular fitness, or stamina.
You can improve aerobic fitness by working in
your aerobic target zone.
This is found between 60-80% of your MHR.
You cross your aerobic threshold, the heart rate
above which you gain aerobic fitness, at 60% of
our MHR.
Sammie Webster…read more

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