FPL | Figuring Your Training Heart Rate Zone
 

Figuring Your Training Heart Rate Zone

Training heart rate zone | Caution | Procedure | Example

One of the more popular questions regarding exercise is: How hard do I have to work? A simple answer to this question can be found by determining your training heart rate zone or a range of speed at which your heart should be beating during exercise.

Training heart rate zone

The training heart rate zone is the range between the heart range of moderate intensity (60% of predicted maximum heart rate) and the maximum intensity (85% of predicted maximum heart rate). Ideally during exercise, your heart rate should remain within your training heart rate zone.

Caution

Various medications may have an effect upon your exercise heart rate. If you are currently on medication, check with your doctor to find out if you should adjust your exercise program.

Procedure

Follow the steps in the table below to determine your training heart rate zone.

Step

Action

1

Determine your predicted maximum heart rate:

Formula: 220-your current age=your predicted maximum heart rate

2

Determine the high intensity training heart rate:

Formula: your predicted maximum heart rate x .85=your high intensity training heart rate

3

Determine the moderate intensity training heart rate:

Formula: your predicted maximum heart rate x .60=your moderate intensity training heart rate

Example

Joe is 37 years old. Using the steps in the table above, Joe determined he wants his heart to beat between 110 and 156 beats per minute while he is exercising to gain maximum benefit. The table below explains how Joe calculated these figures.

Step

Joe's Actions

1

Joe subtracted his age from 220.

220-37=183=Joe's predicted maximum heart rate.

2

Joe multiplied his predicted maximum heart rate by 85% to get his high intensity training hear rate.

183 x .85=155.55 (156)=Joe's high intensity training heart rate.

3

Joe multiplied his predicted maximum heart rate by 60% to get his moderate intensity training hear rate.

183 x .60=109.8 (110)=Joe's moderate intensity training heart rate.