Obviously, the best way to get your maximum heart rate, and thereby your heart rate training zones, is through a treadmill or bike trainer test. Some health clubs offer this service, as do many university and college athletic departments. However, you can come up with a fairly good estimation of your training zones by using the Karvonen Method:
- First, you need to know either your Maximum Heart Rate .
- For Measured Max Heart Rate -- run one mile as fast as possible over level course (like a track). During the last quarter mile, go all out. At the finish will be your Max Heart Rate.
Methods of calculating Estimated Max Heart Rate are discussed in this article.
- For training zones, you also need your Resting Heart Rate.
- To get your Resting Heart Rate, check your heart rate for several mornings before you get out of bed. Average the numbers.
- Calculate Heart Rate Reserve = Maximum Heart Rate - Resting Heart Rate
- Zone 1: Overdistance, strength
- Lower Limit = Heart Rate Reserve * .60 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .70 + Resting Heart Rate - Zone 2: Endurance, strength
- Lower Limit = Heart Rate Reserve * .71 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .75 + Resting Heart Rate - Zone 3: Endurance, strength
- Lower Limit = Heart Rate Reserve * .76 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .80 + Resting Heart Rate - Zone 4: Intervals, hills, race/pace
- Lower Limit = Heart Rate Reserve * .81 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * .90 + Resting Heart Rate - Zone 5: Racing, speed
- Lower Limit = Heart Rate Reserve * .91 + Resting Heart Rate
Upper Limit = Heart Rate Reserve * 1.0 + Resting Heart Rate