Target Heartbeat Calculator Chart

In this video we look at what is a healthy heart rate, what affects heart rate, and how to take your pulse. We also look at normal heart rate as well as exercise and heart rate..
Transcript notes.
What is heart rate?
What is a healthy heart rate?
What is a normal resting heart rate?
Heart rate is the number of times your heart beats in a minute. It is measured in bpm or beats per minute. A healthy, Normal resting heart rate is usually between 60 and 80 beats per minute. The resting heart rate of a woman is usually about 10 beats more per minute than that of a man in the same age range, and elite athletes can have a resting heart rate near 40 beats per minute..
This is because Individuals that are fit have a larger stroke volume of the heart. Stoke volume is the amount of blood ejected from the heart per beat. So, the heart of someone who is really fit does not need to beat as many times to have the same output of blood as an unfit person..
Another thing that has a major effect on heart rate is stress. During stressful situations the body releases the hormone adrenaline which causes an increase in heart rate, which is beneficial when you are in danger, but unhealthy in everyday situations..
When you are sitting and resting, your heart beat will be lower, and as you start to move around, your heart beat will increase. When you exercise your heart rate will vary, depending on the intensity of the exercise, your age, the position your body is in, standing vs. lying down, your current fitness level, the type of exercise you are performing, and the temperature and humidity that you are in. Medications can also have a dramatic effect on heart rate..
As we get older, our maximum attainable heart rate decreases. There is a simple equation that is used to estimate a person’s heart rate max. 220 – your age, so for instance, for a 35 year old person, the equation would be 220 – 35 = 185, so their max heart rate should be somewhere around 185 beats per minute. That would be at full physical exertion, like sprinting all out. There is some margin for error of estimating heart rate max, so this number will give you a general idea..
There are many training devices that will gauge your heart rate throughout your day and exercise sessions, or you can do it the old fashioned way put the tips of your fingers on the blood vessel on the thumb side of your wrist. Use a timer on your phone and count the number of beats for 10 seconds, and then multiply that number by 6. For example I counted 11 beats, so 11 times 6 is 66. That means my resting heart rate is at 66..
And that be the basics on heart rates.

Last week I talked about how to calculate your maximum heart rate and how important knowing this number is to your training. In this film I’ll be going through how to use your max to actually calculate the various fitness training zones and outline the benefit each one gives..
According to wattbike.com There are seven heart rate training zones and they are all expressed as a percentage of your max. This means there will be a little bit of calculation involved but you don’t need to be a Stephen Hawkings level maths genius to work things out. So if we are all sitting comfortably, I’ll begin..
The first is what they call the recovery zone and refers to any ride under 60% of your max. To work this out on a calculator you start with your max, so using me as an example, 188 beats per minute, and multiply by 0.6. This gives us 112.8 but you could probably round this up to 113 beats per minute. The benefit you will receive in this zone is improved recovery and promote muscle regeneration. At this pace it should feel nice and easy and you should be able to chat comfortably..
Zone one is between 60 and 65 percent of your max. So, for our example we multiply 188 by.65 to get 122.2. Again, you could round this down to 122 beats per minute. We have already calculated the lower end of this zone, so 113 forms the upper end. When you cycle at this intensity, it should still feel fairly relaxed and you should still be able to hold a conversation. You should also be able to ride at this level for several hours. The benefit you receive here is improved fat burning and generally just getting comfortable on the bike..
Zone two is between 65 and 75 percent of your max. In our example, this gives us a range between 122 BPM and 141 BPM. At this intensity it should feel like you are starting to wok and the benefit you will receive is increased power and efficiency. This is where most of your endurance training should take place..
Zone three is between 75 and 82 percent. This gives us a range of 141 BPM to 154 BPM..
You can certainly start to feel it when you ride at this intensity. You should be sweating and your legs will start to burn but the pay off is increased fitness and even better endurance..
Zone four is between 82 and 89 percent. This gives us a range between: 154 BPM and 167 BPM Its starting to hurt now. You should be pretty stressed and sweating freely but the benefit will be increased overall speed..
Zone five is between 89 and 94 percent. This gives us a range between 167 BPM and 177 BPM. At this intensity you should be gasping for breath but the pay off will be improved time trialling and short term resistance to fatigue..
Zone six is anything above 94 percent..
You won’t be able to maintain this level for more than a few seconds but training at this intensity will increase your sprint speed..
Many cycling computers today will not only show your actual beats per minute but will also show your heart rate as a percentage, taking away the need for you to do any mental arithmetic on the bike. You can also use it to set an alarm if you go above or below a certain heart rate. If you have a Garmin Edge 510 I show you how to do all of this in another couple of films..
If you would like to follow my efforts on the bike you can follow me on Strava. My profile is here: http://www.strava.com/athletes/515946

This slideshow demonstrates how to calculate target heart rates for taining using both the Karvonen and percentage of maximum heart rate methods.

Mike explains the differences in variable heart rate training for maximum fat loss..
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This is not medical advice. The content is intended as educational content for health care professionals and students. If you are a patient, seek care of a health care professional. The Karvonen formula wil help you determine submaximal target heart rate. Great for exercise dosing..
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I give an example of how to find your target heart rate.