My target heart rate for endurance training based on my age is about 135 beats per minute. Do I have to take into account, that I have a low resting heart rate or is that irrelevant. My resting heart rate is only 45 beats per minutes. Does this also lower my target heart rate?
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how did you come up with 135 for your age?– Ryan MillerCommented Sep 4, 2011 at 12:54
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If you really want to know YOUR specific threshold/zones for training, you'll want to get a lactic threshold test done. Any other method/formula (except field testing) is slightly better than guessing.– Ryan MillerCommented Sep 4, 2011 at 12:55
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@Ryan: From the first diagram in this thread - fitness.stackexchange.com/questions/1015/… I am currently 30 years old.– DementoCommented Sep 4, 2011 at 13:29
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Yeah, I figured. Charts like those are estimates at best. It's enough to get you started, but if you are training for an endurance event, I'd go a different route.– Ryan MillerCommented Sep 4, 2011 at 15:49
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These links may provide some info fitness.stackexchange.com/questions/272/… thewalkingsite.com/thr.html– FattieCommented Sep 4, 2011 at 17:15
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1 Answer
The Karvonen Formula shows you how to calculate your target heart rate taking into consideration your resting heart rate and your heart rate reserve.
Karvonen Formula: (MHR - RHR) x _% + RHR = THR
MHR is your maximum heart rate and is calculated by: MHR = 206.9 - (0.67 x age) (This a newer formula than the old 220 - age).
RHR is your resting heart rate.
THR is your target heart rate.
answered Sep 4, 2011 at 19:39
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This would mean a THR of 144,26 for me. Sounds reasonable and would fit into the diagram in fitness.stackexchange.com/questions/1015/… for my age.– DementoCommented Sep 4, 2011 at 19:48