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. (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 (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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