Heart rate charts and Formulas
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1. Karvonen Formula:
((MHR-RHR) x % intensity) + RHR= Training Zone
2. Maximum Heart Rate Formula:
Males: 220- age Females: 226-age
Age based Hear Rate chart to estimate hear rate zones based upon the age of the individual and their hearts. 220-age for men and 226-age for women.
3. Leger Formula:
Uses 205 as a constant (developed by Dr. Luc
LegerÂ Â Â Â Â Â Â Â Â Â Â ) 205-(age x % intensity)
4. MAF Method:
Developed by Phil Maffetone. Determines
maximum aerobic zone.180- age Number needs
to be adjusted based on level of fitness.
If you do not work out subtract 10 beats.
1-2 x week workout subtract 5 beat.
65% -85%Â ( general fat burning zone)
3-4 x week leave number as is.
5 x week or more for a long period of time
add five beatsÂ Age 60 and aboveÂ ,20 and below
add five beats
5. V-O2 Max. test
6. How old do you feel? Pick an age and train at that age.
7. RPE rate of perceived exertion
rate of perceived exertion chart to calculate hear rate based upon intensity felt