**Heart Rate Monitoring**

Several different methods [I have taken 4 from magazines
and checked on websites], none of which seem to fit me!! Finding the maximum
heart rate seems to be the hardest. I have found by trial and error that I
needed to add approximately 10 to 20 Beats to whatever the maximum worked out to be!

**1.**The way you are supposed to do it is to visit a sports lab [yeh! Right we all have access to one of those!] or

After warming up

**running for as fast as you can for 3 minutes check your heart rate**. After a few minutes of gentle running repeat your fast three minutes to find your maximum heart rate [MHR] for example it might be**190**.
Then find your

**resting heart rate**, [ideally after you wake up] over a few days, which may be**65**.
Subtract your resting rate[RHR] from
your maximum [MHR] to find your working heart rate [WHR]

**. MHR-RHR = WHR**e.g.**190-65 = 125.**
Take whatever percentage of your working
heart rate you are aiming for e.g.

**60%**that would be**125[WHR] x 0.6[60%] = 75**add this to your**resting heart rate. 75 + 65[RHR] =140**so a 60% effort would be 140 beats per minute[BPM].**The three broad training zones**are based on percentages of your working heart rate [WHR] [

**NOT**Max Heart Rate (MHR)] Broad Training Zones are 60% to 75% = easy, 75% to 85% moderate, 85% to 95% hard.

*Running fitness magazine October 2013*

**2.**There is an old formula of

**220 – age = maximum heart rate [MHR]**in my case this would give me a maximum of

**220-65= 155**which is about 20+ beats less than I think it is!!!

**3.**

**Calculate maximum heart rate [MHR]**

*Step 1***Women**209 - [0.9 x age] = MHR

**Men**214 – [0.8 x age] = MHR

So for me age 65, that’s

**214 – 0.8 x 65 = 162MHR**
That’s still low but! Closer if I add 10
beats that’s 172 which I think is a lot nearer [I think mine is 176ish]

**Next take your resting heart rate [RHR]**

*Step 2*
Lie in bed before getting up or drinking
coffee etc. relax for 10 mins then count your pulse for one minute. Do this
over several days to find the average. Mine was 57.

**Using the following calculation to work out your training zones**

*Step 3***MHR [Max] – RHR [Rest] = WHR[Working]**

e.g. for me 162 -57 = 105 Working Heart
Rate

Calculate 70% and 85% of your working
heart rate

e.g. 70%

for me 70% of 105 = 73.5 bpm [beats per
minute]

80% of 105 = 84 bpm

**[for 70%] add back your resting heart rate [RHR]**

__THEN__
73.5 [70%of WHR] + 57[RHR] = 130.5

So

**70% = 130.5 bpm****80% is 84[80% of WHR] + 57[RHR] = 141 bpm**

*Running Fitness magazine March 2014 and Running Fitness magazine January 2016*

**4.**There is one final method of finding maximum heart rate {MHR] and is called the ‘Maffatone method’

Coach Phil Maffatone used an easy method
of calculating your zones instead of worrying about maximum heart rate he uses
a simple formula!

**180 - age = 70%**if you have been training for a year without injury add 5 beats

If you have been ill or out of training
take off 5 beats

So for me that would be

**180 – 65 = 115 [**i.e. My 70% is 142**]**which I think is very low.*Running Fitness magazine January 2016*

**5.**My rates through trial and error and using the method 1 and 3 as a starting point and seem to be close are

**60% =130**

**70% = 142**

**80% = 153**

**85% = 159**

**90% = 164**

Most of my time in spinning is spent
around 75%/80% with the warm up being around 70% on the really hard bits I get
to around 87%maximum [160 bpm approximately]

**6.**For a

__52 year old woman__
209
– 0.9 x 52 = MHR

209
– 0.9 x 52 =

__162.2 Maximum Heart rate__
If

**then the working heart rate [WHR]**__resting heart rate was 63__
MHR
– RHR = WHR

163
– 63 =

__100 working heart rate__
60%
can be calculated as

**60% x working heart rate + resting heart rate = 60%**

__60%__
0.6 x 100 + 63 =

__123 bpm__

__70%__
0.7x100
+ 63 =

__133bpm__

__80%__
0.8
x 100 + 63 =

__143bpm__

__90%__
0.9
x 100 + 63 =

__153bpm__
This
seems low so you maybe need to add 10 bpm to the figures and see how it goes. I just
use as a guide to tell me when I am working and when I am not, it gives me a
target and I only go for the higher numbers when we are near the end of a
session!!

Good
luck!!!!

*Ian Booth*
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