Estimate
your heart-rate zones for easy
running, anaerobic threshold (AT)
and VO2 Max workouts.
Instructions
Enter your age and resting heart-rate. Select your
gender.
Enter your maximum heart-rate if you know it - otherwise leave
that field blank and it will be estimated as follows: (Males:
214-(0.8*age). Females: 209-(0.7*age)). Press
"Calculate".
The training zone values are calculated using the Karvonen
formula:
Heartrate = ((Max HR-Resting HR)*%X/100)+Resting HR. (where %X
=%MAX, e.g. 60)
Maximal heart rate generally declines with
age from about 220 beats per minute in childhood to about 160
beats per minute at age 60. This fall in heart rate is fairly
linear, decreasing by approximately 1 beat per minute per year.
There is no strong evidence to suggest that training influences
the decline in maximal heart rate. It should be remembered that
individuals of the same age may have quite different maximal heart
rates-therefore it is more accurate to calculate this value by
undergoing a stress-test than by using an age-related formula.
On the other hand, resting heart rate isgreatly influenced by
endurance training.
The typical adult has a resting heart rate of about 72 bpm whereas
highly trained runners may have readings of 40 bpm or lower.
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