text: Chapter 6
  6-35. When Soldiers monitor heart rate, they can control the level of effort to keep the heart rate at a desired
  level. These levels, or zones, do not tell much about movement skill but can indicate which energy system is
  being utilized. Table 6-5 lists targeted heart rate zones and their associated physical fitness components.
  Table 6-5. Endurance heart rate zones, fitness components, and levels of effort
  Zone % HRmax Fitness Component Level of % of Total Distance /
  Effort Endurance Training Time
  5 90–100 Anaerobic explosive speed Maximum 10 200 m / 0:30
  4 80–90 Anaerobic endurance Very Hard 30 400 m / 1:15
  3 70–80 Aerobic endurance Hard 10 800 m / 3:45
  2 60–70 Aerobic endurance Moderate 40 1MR / 7:30
  1 50–60 Active recovery Easy 10 2MR / 20:00
  HRmax heart rate maximum m meter MR mile run
  6-36. Resting heart rate monitoring can be a good way to measure recovery period immediately after a
  workout and again the following morning. Consistent monitoring upon waking over several months is an
  easy way for a Soldier to know his or her state of recovery each day. Resting heart rate should be lower over
  time in well-trained Soldiers. Daily spikes above the normal range may be an indicator of overtraining or of
  the need to reduce intensity of the next session. Poor sleep, nutrition, hydration, and stress control will all
  negatively impact the daily results, causing the resting heart rate to increase.
  6-37. Heart rate monitoring during endurance exercise depends not only on the measurement device, but also
  on knowing the target heart rate for the workout and unit training plan. Using the Karvonen formula, which
  is based on predicted maximum heart rate, a zone of 60–80 percent effort in a 30-year-old Soldier is between
  138 to 164 bpm (see table 6-6). As with the monitoring of the resting heart rate, the best results often come
  from consistent self-monitoring and repeated testing over many months and years.
  Table 6-6. Target heart rates using maximal heart rate formulas
  30 year old Soldier with a RHR of 60 beats per minute has a target heart rate of
  60% to 80% of age-predicted MHR
  Karvonen Formula
  220 - age - RHR = 220 - 30 - 60 = 130
  MHR = 130 bpm
  60–80% of 130 = 138 to 164 bpm
  Target is 151 bpm
  bpm beats per minute MHR maximum heart rate RHR resting heart rate
  Program Design
  Program design is completed by holistic health and fitness (H2F) performance
  readiness experts and approved by the unit’s command. The design must address the
  unit’s mission-essential task list (METL) in accordance with the commander’s
  guidance. The program must assist Soldiers with their individual needs.
  Individualization is the principle that drives programming. The training cycle is dictated
  by initial needs analysis and follow-up assessments of a Soldier’s level of development,
  ability to recover and training objectives.