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Maximum Heart Rate and Training Zones

The Maximum Heart Rate (M.H.R) is the highest your pulse rate can get.

To calculate your predicted maximum heart rate, use this formula:

220 - Your Age = Predicted Maximum Heart Rate

220 - =

Maximum Heart Rate =

When training you need to get your pulse into the training zone you should aim to work your pulse
rate between 60% - 80% of your M.H.R.

To find out 60 % - Calculate 60 % of your M.H.R

M.H.R / 100 X 60 =

To find out 80 % - Calculate 80 % of your M.H.R

M.H.R / 100 X 80 =

So my pulse rate should be between and

Now , work on each activity and once completed take your pulse and record it on the NEXT PAGE
and tick if you have met the training zone.

State the activity you had been on and your pulse rate.

An Example -

Activity Pulse Rate Training Zone

Treadmill 124
Cross trainer 118

Sit ups 100

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Record your workings out below

Activity Pulse Rate Training Zone Met

Your pulse rate needs to be within the training zone for your body to feel and see the benefit.

Table showing Training Zones – Beats/Min is what we work in

We should be working in beginner to intermediate box

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Last Lesson on Maximum Heart rate and Training Zones

Questions

 What is M.H.R
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 What is your training zone?

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 Between what percentages should you aim to work your P.R6?

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 What activities did your pulse rate not reach your training zone?
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 What do you think you need to do to get your pulse rate into the training zone?
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