Training Zones & Heart Rate Calculators
These pages include an explanation of Heart rate monitors and how to calculate your training zones.
Please click on the sponsers when you've looked around, it costs you nothing and you may find some of them of interest.
The On-Line Calculator(s)
Calculating Maximum Heart Rate (MHR)
1. The standard age derived method which is
MHR = 220 - age (this is rather basic).
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 Max Heart Rate Calculator
The first form will calculate
your Max Heart Rate (MHR) using the Ball State University method.
Enter sex (M/F) and your age, then press Compute.
It will transfer the result to the training zone calculator.
The training zones and recommended work out duration(s)
| Training Zone |
% of Max HR |
Recommended Duration |
| Moderate |
50% - 60% |
1 hour + |
| Weight Management |
60% - 70% |
30 mins + |
| Aerobic |
70% - 80% |
10 - 30 mins + |
| Anaerobic |
80% - 90% |
5 - 8 mins + |
| Red Line |
90% - 100% |
up to 5 mins |
|
|
The Training Zone(s) Calculator
To calculate the training zones
enter the values in the light blue area and then press Compute.
Max HR defaults to 200 and Rest HR defaults to 70.
The adjustment value is preset to 0.7 but if you delete the value the adjusted results are not calculated,
so are blank too.
The Max heart rate results indicate the zones that most gym equipment displays. These are significantly wrong at the lower heart rate zones.
Much better to use the Karvonen results; if you find they are a bit high for the lower zones then try my adjusted values.
