How to calculate your heart rate training zones(1st part)

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.

Before we go on let’s debunk once more the fat burning zone myth.

What does this myth say?

This myth instructs people to exercise at low intensities.

Why?

Because at lower intensities a higher percentage of calories burnt is from fat. That’s true! But the misconception comes with the confusion between simple maths principles: absolute numbers and sizes from the one, percentages from the other.

Let’s see an example:

end 1st part

Chris Strogilis

Civ. Eng. – MBA – DipM

http://totalfitness-christos.blogspot.com

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