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Training Heart Rate
What is the purpose of determining your THR (Training Heart Rate)?
Your THR zone is a critical element in exercise. Taking your pulse and figuring out your HR during a workout is one of the
primary indicators in ascertaining the intensity level at which you and your heart are working.
How do I determine my THR?
Karvonen Formula is one of the most effective methods used to determine your Training Heart Rate. See below:
THR = (Max HR - Resting HR) x (Intensity Level) + (Resting HR)
Where...
(Max HR) is Maximum Heart Rate: 208 - (.7 x Age)
(Resting HR) is Resting Heart Rate: Take your pulse prior to getting out of bed in the AM.
(Intensity Level) is your exercise intensity level as a percentage:
Beginner or low fitness level: 50-60%
Average fitness level: 60-70%
High fitness level 75-85%
Example...
Susan is 40 years old, average fitness and her morning Resting Heart Rate average is 58.
(Max HR) = 208 - (.7 x 40) = 180
(Resting HR) = 58
(Intensity Level) = 60% (low) - 70% (high)
Low THR = (180 - 58) x (.60) + 58 = 131
High THR = (180 - 58) x (.70) + 58 = 143
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