You can also follow these steps: 1  Plug your device in to power and connect to the Internet with Wi-Fi. 2  Tap Download and Install. 3  To update now, tap Install. 4  If asked, enter your passcode.ou can also follow these steps: 1  Plug your device in to power and connect to the Internet with Wi-Fi. 2  Tap Download and Install. 3  To update now, tap Install. 4  If asked, enter your passcode.
One simple method to calculate your predicted maximum heart rate, uses this formula: 220 - your age = predicted maximum heart rate. Example: a 40-year-old's predicted maximum heart rate is 180 beats/minute. There are other formulas that take into account the variations in maximal heart rate with age and gender.
To determine your own maximum heart rate per minute subtract your age from 220. For example, if you are 45, you would calculate your maximum heart rate as follows: 220 - 45 = 175. Target heart rate. Your target rate is 50 - 75% of your maximum heart rate. You should measure your pulse off and on while you exercise to make sure you stay within this range.