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Heart Rate Training Zone Calculations

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.

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
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 = HHeart 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