My heart rate zones by age (not by testing of Max heart rate or VO2 Max):
My age in 2007: 36 yrs
My average resting heart rate (RHR): 51 bpm (beats per minute)
My Heart Rate Reserve (HRR): 220 - 36 (age) - 51 bpm (RHR) = 133 bpm
My ___% Heart Rate = [HHR X ____%] + (RHR)
50% Calculation: [133 bpm x 0.50] + 51 bpm (RHR) = 118 bpm
65% Calculation: [133 bpm x 0.65] + 51 bpm (RHR) = 138 bpm
80% Calculation: [133 bpm x 0.80] + 51 bpm (RHR) = 157 bpm
87% Calculation: [133 bpm x 0.87] + 51 bpm (RHR) = 167 bpm
92% Calculation: [133 bpm x 0.92] + 51 bpm (RHR) = 173 bpm
Zone 1: (50%-65%) ------ (>118 - 138) bpm------RPE: Warm up-ability to talk easy.
Zone 2: (>65%-80%)------ (>138 - 157) bpm------RPE: Go all day-(3-5) word sentences
Zone 3: (>80%-87%)------ (>157 - 167) bpm------RPE: Race pace-(1-2) word sentences
Zone 4: (>87%-92%)------ (>167 - 173) bpm------RPE: Hard pace- Only Grunts sounds
Zone 5: (>92%-100%)------ (>173 - 184) bpm------RPE: All out pace- Only wheezing
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