Heart Rate Monitor Training | Calculate Maximum Resting Heart Rates

Heart Rate Monitor Training

Before you can effectively use a heart rate monitor watch, you need to calculate your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). There are several different ways to make the calculation.

Maximum Heart Rate #1

The Easy Way

The easiest formula should be used by people that have not been training very long. Several months or less. Subtract your age from 220 for men, and 226 for women.

Maximum Heart Rate #2

For Active People

If you have been active for more than several months, you might find this formula more accurate. Subtract half your age from 205.

Maximum Heart Rate #3

Another Option

This formula is similar to the one above. Subtract 80% of your age from 214 if you are male. Subtract 70% of your age from 209 if you are female.

After doing these three calculations, you will probably have 3 different numbers. That is OK. You maximum heart rate is an estimate. It’s meant to give you a starting point. If you want to get a more accurate MHR, do the Physical Exertion Test below.

Maximum Heart Rate #4

Physical Exertion Test

Please note: only use this test if you have been cleared by your doctor for athletic activity. This test involves a heart rate monitor and interval training, preferably on a hill. See if you can find a hill 200 to 300 yards long. Sprint up the hill… jog back down. Repeat this 5 or 6 times. At the top of the hill on the last run, check your heart rate monitor. If you don’t have a heart rate monitor, check your pulse at the wrist with a watch. This should be pretty close to your Maximum Heart Rate.

If you have a heart condition. This test should only be performed in a lab.

Sometimes it’s difficult to get an accurate MHR reading. You might find that a training will produce a higher MHR than you had previously discovered. Don’t be alarmed, simply readjust your Training Zone Chart to reflect the higher heart rate. Maybe you were run down the day you took the test.

Your MHR is determined by your genetics. Don’t be concerned if your buddy’s MHR is 200 and your MHR is 160. It is not an indicator of fitness. Make sure you follow your Training Zone Chart to maximize your fitness.

Calculating Your Resting Heart Rate (RHR)

Now this heart rate is a measurement of your fitness. It will get lower and lower the more fit you become. An inactive person may have a RHR greater than 100 beats per minute, while a trained endurance athlete may be under 50 beats per minute.

This heart rate is easier to calculate, but must be measured at the correct time of day. Do this test before you get out of bed in the morning. Check your heart rate monitor watch, lay your chest strap across your chest (if your monitor isn’t strapless) and lay there for a few minutes before checking your heart rate.

Be aware that illness, dehydration or lack of rest will raise your resting heart rate. Make sure to complete the test when you are healthy, well rested and hydrated.

Once you have both your MHR and your RHR, plug them into this Heart Rate Training Chart. The chart will calculate your different zones so you can start getting the absolute most out of your training.

Make sure you bookmark this page so you can come back and plug in your numbers.

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Tagged as: heart rate training, maximum heart rate, minimum heart rate