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 Measured Max Heart Rate (MMHR), or your Estimated Max Heart Rate (EMHR).

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 MMHR.

Estimated Max Heart Rate is 220-age for men and 226-age for women.

For training zones, you also need your Measured Resting Heart Rate (MRHR).

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 (HHR) = (MMHR or EMHR) - MRHR.

Zone 1: Overdistance, strength

Lower Limit = HRR * .60 + MRHR
Upper Limit = HRR * .70 + MRHR

Zone 2: Endurance, strength

Lower Limit = HRR * .71 + MRHR
Upper Limit = HRR * .75 + MRHR

Zone 3: Endurance, strength

Lower Limit = HRR * .76 + MRHR
Upper Limit = HRR * .80 + MRHR

Zone 4: Intervals, hills, race/pace

Lower Limit = HRR * .81 + MRHR
Upper Limit = HRR * .90 + MRHR

Zone 5: Racing, speed

Lower Limit = HRR * .91 + MRHR
Upper Limit = HRR * 1.0 + MRHR

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Last Updated 11/25/2004