Get Started with these Heart Rate Equations

-
Heart rate training might seem like rocket science, but it's actually easy to learn.  The hardest part is getting accurate estimates of heart rate max and the percentages that will produce the desired training effect.

Heart Rate Maximum Equations
The most well known equation that estimates maximum heart rate is:

220 - age = HRmax

This equation assumes that no matter the fitness level, everyone loses one beat per minute from their maximum heart rate for every year they get older.  The rate of loss does not happen to everyone and is the reason for this equation's large standard deviation (+/- 12-15 bpm)- a measure of variability.  For both sexes younger than 40 years, this equation underestimates HRmax; for both sexes older than 40 years old, this equation overestimates HRmax (5).  This equation was created mainly for convenience purposes.  If the number calculated from this number happens to be your actual maximal heart rate, you're very lucky!

The most accurate equation (2) is not as easy to remember, but will give a better estimate than the equation above:

206.9 - (0.67 x age) = HRmax

Since the accuracy of target heart rate depends heavily on the accuracy of the heart rate maximum, spend a little more time and memorize this equation instead.

Target Heart Rate Equations:
The first equation involves simple multiplication:

THR = HRmax * desired percentage

Unlike the equation above, the method below factors resting heart rate into the equation.  For this reason, the equation below is more accurate ONLY if the resting heart rate is measured accurately.  As mentioned in the post about the limitations with heart rate training, several variables may cause heart rate to vary as much as 1 - 6 bpm from day to day (1,3,4) .  For this reason, this method requires constant updating to account for this variability.  Otherwise, training intensity might be too high or low; possibly enough to work the entirely wrong metabolic system and produce the wrong training effect- a very bad problem for athletes and non athletes.

THR = ((HRmax - HRrest) x desired percentage) + HRrest

Resources:
  1. Astrand, P.-O. and Saltin, B. (1961). Oxygen uptake during the first minutes of heavy muscular exercise. Journal of Applied Physiology, 16, 971-976.
  2. Gellish, RL, Goslin B.R., Olson R.E., McDonald A., Russi G.D., Moudgil V.K. Med Sci Sport Exercise. 2007;39(5):822-9.
  3. Lambert, M.I., Z.H. Mbambo, and A. St Clair Gibson. "Heart rate during training and competition for long-distance running." Journal of Sports Sciences 16 (1998): S85-S90. Print.
  4. Selley, E.A., Kolbe, T., Van Zyl, C.G., Noakes, T.D. and Lambert, M.I. (1995). Running intensity as determined by heart rate is the same in fast and slow runners in both the 10- and 21-k, races. Journal of Sports Sciences, 13, 405-410.
  5. Thompson, Walter R., Neil F. Gordon, and Linda S. Pescatello. ACSM's guidelines for exercise testing and prescription. 8th ed. Philadelphia: Lippincott Williams & Wilkins, 2010. Print.

Popular posts from this blog

Caleb Ewan's Sprint Position - Revealed through Kinesiology

-
Image
Caleb Ewan has been disrupting the sprint scene with a "new" sprinting technique that combines the aerodynamic benefits of a super tuck with a modified pedal stroke. Below is a still grabbed from the video (at end of post): Sprinting in a low position isn't new; in fact, some of the riders that followed (off screen) were in a lower position than Caleb Ewan. What's different is that whenever he assumes this position, the six O'clock position of his pedal stroke shifts backwards to seven O' clock. This only happens if he primarily uses hip extension (gluteal muscles) to move the pedals. Being able to continue using the strongest muscles of the body in an extremely aero position is the secret to his success. WHY THE 7 O'CLOCK SPRINT TECHNIQUE IS THE FASTEST There are two things that matter in a sprint: 1. Power 2. Mass Sprinters have the problem of having more power than mass. When you have more power than mass, the power you send to the pedals will also
Read more

Glute Activation Test for Athletes

-
THE ULTIMATE GLUTE ACTIVATION TEST: The knee limited single leg squat. This simple test (video below) identifies compensation patterns and the participant's ability to overcome them.  This is a great test for anyone participating in sports or activities that require single leg power and control (running, cycling, basketball, football, soccer, raquet sports, climbing, etc).  I initially created this test to evaluate my progress towards reducing quad dominance, but I discovered that it can also reveal activation abnormalities in the deep hip rotators and core.  Since it does not require normal ankle mobility (dorsiflexion) or normal hip mobility (flexion), it's a great way to dissect your squat form and reveal imbalances that might have gone unnoticed. PASSING SCORE: Head, torso, knee does not touch the foam roller. Hip, knee and ankle maintains anatomical alignment throughout the entire movement. Thoracic spine remains neutral. Scapula remains in neutral position.
Read more

Eagle Creek Park Cycling Grand Prix v2.0 - FIRST PLACE & FIRST PODIUM FINISH!

-
Image
I can't even begin to describe how awesome it felt to have two dreams come true at once!  I always wondered what it would be like to be on the podium, but I never thought I had a chance at first place! THE COURSE Below is a map of the course highlighted in blue.  It ran counterclockwise.  There were a few corners that stuck out to me. Bottom right (corner #1):   This wasn't a very sharp corner, but the trees and brush made it difficult to see around it, so the group had a tendency to slow down and merge into a single line here. Top right (corner #2):  This corner was very sharp, so oftentimes the group would merge into one or two pacelines, especially at higher speeds. Top left (corner #3):   The inside half of this corner was covered by loose asphalt, so it wasn't an ideal or safe place to pass.  Pretty much everyone had to take a very awkward, wide line.  We could only fit about three abreast in this corner. Bottom left (corner #4):  This was a very fast co
Read more