Heart Rate Calculations

When training by yourself it can be hard sometimes to measure exactly how intense your workout should be, especially when it comes to cardiovascular (cardio) training.

The following concepts and formulas are important to understand and they could serve as a guide for your workouts:

·       Heart Rate Max: The age-related number of beats per minute of the heart when working at its maximum

·       Heart Rate Reserve:  Is the difference between resting heart rate and maximum heart rate

·       Resting Heart Rate: Is the number of times your heart beats per minute (bpm) while at complete rest. It is an indicator of physical fitness, as your resting heart rate will decrease as your heart becomes stronger with aerobic exercise training.

 The following formulas are used for the calculations:

Heart rate max = 220 – age.

Heart rate Reserve = Heart rate max – Resting heart rate.

Target heart rate = (fractional intensity (max HR – resting HR)) + resting HR

Training zones

Example for a 28 year old

Heart Rate Max = 220-28 = 192 bpm

Resting Heart Rate = 63 bpm

Hear Rate Reserve = 192 – 63 = 129 bpm

80% Training zone = 129 x 0.80 = 103.2 bpm + 63 = 166bpm

70% Training zone = 129x 0.70 = 90.3 bpm + 63 = 153 bpm

65% Training zone = 129 x 0.65 = 83.85bpm + 63 = 147 bpm

55% Training zone = 129 x 0.55 = 70.95 bpm + 63 = 134 bpm

Use this information to train at specific training zones and be able to keep track of it.

References

Miller, T. (2012). NSCAs guide to tests and assessments. Champaign, IL: Human Kinetics.