Your heart rate is divided into five zones based on your maximum heart rate, which can be calculated by subtracting your age from 220. For example, the estimated maximum age-related heart rate for a 30-year-old would be 190 beats per minute (220 – 30 years = 190 bpm).
Each heart rate zone corresponds to a percentage of your maximum heart rate. When you’re performing intense exercise (Zones 3 and 4), you’re using 70%–89% of your maximum heart rate. For most of the workouts in the 21-day plan, you’ll be in Zones 3 and 4 during work, and Zone 2 (60%–69% of max heart rate) during rest.
Note: Before every rowing workout, we recommend you warm up for 3–4 minutes in Zone 2 on the rower.
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