# Heart Rate Training Formulae

### Calculating Maximum Heart Rate (MHR)

1. The standard age derived method which is
MHR = 220 - age (for me 220 - 51 = 169).
2. The Ball State University Method
Regarded as more accurate for the youngest and 'older' people:
For Men MHR = 214 - (0.8 * age)
For Women MHR = 209 - (0.7 * age)

The following graph indicates the discrepancy between the two methods:

### Calculating Training Heart Rates (THR)

Each zone has a lower and upper Training Heart Rate (THR) - repeated here.

Moderate Training Zone = 50 - 60% of MHR
Weight Management Zone = 60 - 70% of MHR
Aerobic Training Zone = 70 - 80% of MHR
Anaerobic Training Zone = 80 - 90% of MHR
Red Line Training Zone = 90 - 100% of MHR
I include three methods of calculating the limits of the zones.
For each of these the work rate ratio is the percentage divided by 100 i.e.
For 50% use 0.5, for 60% use 0.6 etc repeat the sum up to 90%.
1. Max HR method - Multiply MHR by the work rate ratio.
THR = MHR * Work Rate Ratio.
2. The Karvonen method that uses one's Resting Heart Rate.
a) Calculate Heart Rate Reserve; HRR = MHR - RHR and use this in the formula
b) THR = RHR + (HRR * work rate ratio)
3. My adjusted Karvonen method that reduces the RHR by multiplying it by 0.7;
this gives results between the other two methods.
a) Calculate Adjusted Rest Heart Rate; ARHR = RHR * 0.7
b) Calculate Heart Rate Reserve; HRR = MHR - ARHR and use this in the formula
c) THR = ARHR + (HRR * work rate ratio)

You don't need to do these sums - go to The Calculators.

The following graph indicates the discrepancy between the three methods:

The area around 50% to 60% of effort is the practical range where the difference is most noticeable.

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