Heart rate training sequence
How do you find your training heart rate?
To find your resting heart rate; before getting up in the morning take your pulse for 6 seconds, starting at 0. multiply your pulse rate by 10. This is your resting heart rate. The chart is based on a resting heart rate of 80 beats per min. if your resting heart rate is 90, you must adjust the number on the chart up by 10. likewise, if your resting heart rate is 70, you must adjust the number down by 10.
To find your personal training heart rate:
220 –(minus) your age = (equals) maximum heart rate – (minus) your testing heart rate x (multiply) by .7 to determine 70% of your maximum heart rate + (add) your resting heart rate = (equals) your training heart rate.
3. The training heart rate chart!
AGE MAXIMUM 80% 85% 75%
Heart rate of max of max of max
Recommended athletic train heart
14 206 165 175 154
16 204 163 173 153
18 202 161 171 151
20 200 160 170 150
22 198 158 168 148
24 196 157 167 147
26 194 155 165 145
28 192 154 163 144
30 190 152 162 143
32 188 150 159 141
34 186 149 158 140
36 184 147 156 138
38 182 145 154 136
40 180 144 153 135
45 175 140 148 131
50 170 136 144 129
55 165 132 140 123
60 160 128 136 120
65 150 120 127 112