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
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
Leger            ) 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%  ( 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 beats  Age 60 and above  ,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

RPE=rate of perceived exertion

rate of perceived exertion chart to calculate hear rate based upon intensity felt

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