Fitness Calculations

 

Heart Rate Range Method (for a 17 year old with a resting heart rate of 47)  Best way to get resting heart rate is in the morning upon rising.  Take pulse for 10 seconds multiply by 6.

Threshold Heart Rate

Step 1:  220-17 (Age) = 203 (Maximal Heart Rate)

Step 2:  203 (Maximal Heart Rate) - 47 (Resting Heart Rate) =  156 (Heart Rate Range)

Step 3:  156 (Heart Rate Range)  x .50 (Threshold Percent) = 78

               78 + 47 (Resting Heart Rate) = 125 (Threshold Heart Rate)

Target Ceiling Rate

Step 1:  220-17 (Age) = 203 (Maximal Heart Rate)

Step 2:  203 (Maximal Heart Rate) - 47 (Resting Heart Rate) = 156 (Heart Rate Range)

Step 3:  156 (Heart Rate Range) x .85 (Target Ceiling Percent) = 133

              133 + 47 (Resting Heart Rate) = 180 (Target Ceiling Rate)

Target Heart Rate Zone

125-180 beat per minute

 

Please Note:  The New American College of Sports Medicine Guidelines suggest that very low fit people or those who are totally sedentary should use 40% rather than 50% as the threshold value.   

 

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