HEART RATE TRAINING ZONES: HOW TO CALCULATE THEM

Till now we have calculated both our Resting Heart Rate and Maximum Heart Rate.



These numbers will now help us to calculate our heart rate training zones.

 It is hypothesized that we can extract maximum benefits from our training ritual if we wisely choose the preferred training zones.


Firstly we can calculate our H.R.R. or Heart Rate Reserve:


HRR = MHR – RHR.


Heart Rate Reserve can be considered as a fitness index because as our fitness levels increases, our RHR drops and consequently our HRR increases. Increased HRRs reveal high fitness levels, offering us bigger bpm (beats per minute) margins.


Assumptions


MHR = 190


RHR = 45


In this case, HRR = 190 – 45 = 135.


Let’s now calculate the limits of our recovery zone (60% - 70% of MHR) using the HRR formula (or Karvonen formula).


Lower limit = RHR + 0,6 x HRR or


45 + 0,6 x 145 or


45 + 87 = 132 bpm.


Upper limit = RHR + 0,7 x HRR or


45 + 0,7 x 145 or


45 + 102 (about)=147 bpm.



Let’s now make the calculations for the other zones.



- Recovery zone: 132 – 147 bpm


- Aerobic Endurance zone: 147 – 161 bpm


- Anaerobic zone: 161 – 176 bpm


- Speed or red line zone: 176 – 190 bpm.



To your great health!



Chris Strogilis


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