Get your true resting HR (RHR). This should be after you have been still for 5 min, and best if it is after waking up.

by | Jul 18, 2021 | Uncategorized | 0 comments

1) Get your true resting HR (RHR). This should be after you have been still for 5 min, and best if it is after waking up. A minimum of 15 seconds duration.
2) Calculate your max (MHR) according to the standard formula ((220- age) and Tanaka et al (208- (age * 0.7)). Also, do it with the old formula 220-age and show me the difference-should only be a few beats for most.
3) a) Calculate your Heart Rate Reserve or Kavornen rate (MHR-RHR) for 50, 60, 70, 80, and 90% using Tanaka Max HR. b) compare this to your 220-age * % for each of the 5 %s. So you would compare 50% standard (220-age) * .5 vs 50% HRR- [(Max-resting) * .5]+ RHR. Do this comparison for all the 5 different %s. Hint- the difference is smaller as you go up. c) Give me a table with the two different ones in columns and heart % in rows and the final column is the difference between the two. Graph it if you want. It is easy and cool to see.
https://www.acefitness.org/education-and-resources/professional/expert-articles/3502/advances-in-aerobic-training-how-to-apply-the-new-heart-rate-formulas (Links to an external site.)
4) Calculate your “maximum aerobic function” (MAF) HR which is 180-age and -5 for poor condition, +5 bpm good condition, 0 for average condition. See article for details
http://naturalrunningcenter.com/2017/02/19/part-2-determining-heart-rate-zones/ (Links to an external site.)
5) Pick an easy (at or below 5 RPE) and hard activity (above 5) and tell me your heart rate and the HRR% you obtained. You will need to subract resting HR from exercise HR, then divide by HRR to get % HRR
For example, If I was exercising at 115 bpm and my resting was 60 then I would have 55. If my heart rate reserve was 120 then it would be 55/120 or 46%

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