 Posted: 01/22/08 - 20:07 Post subject:
You can get your maximum heart rate by subtracting your age from 220. So if you are 32 years old your maximum heart rate would be 220-32=188. If you want aerobic benefits, you should keep your heart rate at 60 – 80% of your heart rate max. So it means that your heart beat should be between 132 and 176 (220*0.6=132 and 220*0.8=176). You can calculate your target heart rate for these zones too: 65-75% of max heart rate, 70-75%, 75-80%, 80-85%, and 85-95%. Generally, longer, slower workouts will do with 65-75%. Medium distance or more difficult workouts say, hills will need 70-75% and 75-80%. On your hard days or say, track workouts 80-85% will be necessary. Maximum allowed intensity for a well trained athlete may go up to 85-95% like all-out sprinting.
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