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.