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.
The maximum heart rate can be estimated using the commonly used formula of 220 minus your age in years (220-age), or a more accurate formula 208 - 0.7 x age (Tanaka et al., 2001). These formula only give an estimation of maximum heart rate-ideally you should measure it.See the discussion on maximum heart rate.he maximum heart rate can be estimated using the commonly used formula of 220 minus your age in years (220-age), or a more accurate formula 208 - 0.7 x age (Tanaka et al., 2001). These formula only give an estimation of maximum heart rate-ideally you should measure it. See the discussion on maximum heart rate.