Listen To Your Heart

Keeping track of your heart rate during workout sessions enables you to track the zone in which you are training and access all the benefits that are associated with that specific zone. If you are unaware of how to calculate your maximal heart rate (MHR) or working heart rate (WHR) then you may be training at the wrong intensity for the gains you would like.

Below is a simple formula for calculating heart rates:

The basic way to calculate Maximum Heart Rate (MHR) is to subtract your age from 220. So if you are 25 years old, your MHR would be:

220-25 = 195.

You also need to find your Resting Heart Rate (RHR). The most accurate way to do this would be to take your pulse for 60 seconds but for convenience you can take your pulse for 15 seconds and multiply by 4.

To find your Working Heart Rate (WHR) you need to subtract your RHR from your MHR.

Let’s say that your RHR is 60.

195-60 beats per minute (bpm) = 135 WHR.

From this figure, you can calculate the percentage you would like to train at to hit a specific target.

For details on the heart rate zones, read our article on Heart Zone Training.

About the Author

Job Role Sports Nutritionist and Social Media Coordinator Qualifications Bsc Sport and Exercise Science Steph has a competitive athletic background which spans 19 years. As a child she performed with the English Youth Ballet and had performed on the West End stage by the age of 10. Her enthusiasm for sport and fitness continued to grow as she did, encouraging her to learn more about nutrition and training. She began using her knowledge and personal experience to help others when she began coaching at the age of 16. From here, she went on to study Sport and Exercise Science at the University of Essex during which time she also received the Most Promising Newcomer Award from her University to mark her outstanding contribution to sport. During her first year of study she was introduced to partner stunt acrobatics and artistic gymnastics. After one year of dedicating herself to a lifestyle revolving around her sport, she was training with the best team in the UK who are currently ranked fifth in the world. Steph has worked in both the private and public sector coaching children and adults from grassroot to elite level as well as providing them with cutting edge advice on how to reach their goals. Steph has received awards for her choreography and has competed nationally and internationally meaning that she can back up her scientific knowledge with a wealth of experience. As our resident Sports Nutritionist, Steph is here to provide the most current and evidence based fitness, health and nutrition information to help you reach your health and fitness goals.

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