Heart Rate Training Calulations

A safe and effective workout routine relies on your heart rate as a training guide. Your heart is an amazing organ that adapts to your activity level in seconds. When you increase your movement, your heart speeds up to circulate more oxygen-rich blood. Your workout pulse increase needs to be within a pre-determined range for your heart to pump the blood and sustain your workout.

  1. Age-Based Formula

    • The age-based formula uses your age to determine your maximum heart rate. The age-based calculation does not take into account personal differences such as resting heart rate, but it gives you a general workout guideline when you are in need of a quick heart-rate estimate. Your maximum heart rate equals 220 minus your age. For example, if you are 40 years of age, your maximum heart rate is 180. Your exercise heart rate is then calculated as a percentage of your maximum heart rate. The Cleveland Clinic recommends a training range of 60 to 80 percent of your maximum heart rate. For example, your training range as a 40-year-old is equal to 180 times 0.60 and 0.80 or 108 to 144 beats per minute.

    Resting Heart Rate

    • Your resting heart rate is best counted first thing in the morning. If you wake to an alarm, relax for approximately one minute before you locate your pulse on the side of your neck or the underside of your wrist at the base of your thumb. Feel your pulse with your first two fingers and count the beats you feel for 15 seconds; multiply the number by four to get your resting heart rate in beats per minute. Do this three times in a week and use the average rate.

    Heart Rate Reserve

    • The heart rate reserve formula, also known as Karvonen's formula, uses your resting heart rate and maximum heart rate to calculate your training zone. Subtract your resting heart rate from your maximum heart rate. For example, if your maximum heart rate is 180 and your resting heart rate is 80, you'll begin with a heart rate reserve of 100. Next, multiply that number by your percentages of 60 and 80, and then add your resting heart rate to your results. For example, 100 multiplied by 0.60 and 0.80 is 60 and 80. Add the resting heart rate of 80 for a training zone of 140 to 160 beats per minute.

    Variations

    • The more you exercise, the more your pulse changes. Your heart becomes more efficient and pumps out more blood with each beat, meaning that it pumps less frequently. Adjust your training heart rate a few times a year based on your resting heart rate's improvements. Also adjust your pulse is you take any medications that alter your heart's function such as beta blockers, diuretics and other blood pressure medications. Check with your doctor regarding a safe training heart rate if you currently take medication.