Effects of 12 weeks of Nordic Walking and XCO Walking training on the endurance capacity of older adults

Table 2 Relative target and achieved heart rates for the NW and XCO groups in the 24 training sessions

Session	Relative target heart rate	Achieved heart rate NW	Achieved heart rate XCO
1	60–75%	68%	76%
2	60–75%	69%	72%
3	60–75%	71%	70%
4	60–75%	67%	73%
5	60–75%	68%	66%
6	70–80%	72%	79%
7	70–80%	79%	79%
8	70–80%	75%	79%
9	70–80%	77%	77%
10	70–80%	74%	78%
11	75–85%	72%	76%
12	75–85%	68%	74%
13	75–85%	71%	72%
14	75–85%	71%	76%
15	75–85%	73%	74%
16	80–85%	76%	76%
17	80–85%	73%	75%
18	80–85%	74%	77%
19	80–85%	72%	77%
20	80–85%	73%	78%
21	80–85%	77%	78%
22	80–85%	79%	77%
23	80–85%	78%	76%
24	80–85%	79%	77%

ISSN: 1861-6909