How to Calculate your Heart Rate Training Zones

To optimize your aerobic training during Spinning® classes, your coach will give you target heart rate zones throughout the training session. Each training ride is carefully designed to give you specific training results based on these target heart rate zones. During your training session, you can either use a heart rate monitor to see what your current heart rate is, or you can take a pulse test (count your pulse for 15 seconds and multiply the result by four). If you're interested in purchasing a Polar® brand heart rate monitor, contact Lorri for current discounted rates available to Velo Girls' members.

First, keep in mind that the following calculations will result in zones that are simply estimates based on the general population. You may find your own heart rate zones (as indicated by your perception of exertion) will be higher or lower than those indicated by these formulas. Always use your best judgement when choosing the intensity of your individual workout - listen to your body!

The simplest way to calculate your heart rate training zones is using the following formula:

Men: 220-age = maximum heart rate
Women: 226 - age = maximum heart rate

Example: Woman, age 35: 226 - 35 = 191 (maximum heart rate)

Then, calculate your training zones utilizing the following percentages of your maximum heart rate, by multiplying your HRmax by the following percentages. I'll continue the example of a 35 year old woman:

65% = 191 x .65 = 124 - easy effort
70% = 191 x .70 = 134 - increased effort
75% = 191 x .75 = 143 - moderate intensity
80% = 191 x .80 = 153 - hard intensity (speaking more than a few words is difficult)
85% = 191 x .85 = 162 - maximum intensity (breathing is labored)

A more accurate method is to use the following formula, since it takes your individual fitness level into consideration (as indicated by your resting heart rate) To use this formula, you'll need to know your resting heart rate. To determine your resting heart rate, check your pulse first thing in the morning (before you get out of bed) for five consecutive days. Take the average of these five numbers to determine your resting heart rate.

Men: (220 - age - resting heart rate) x target training percentage + resting heart rate = target HR
Women: (226 - age - resting heart rate) x target training percentage + resting heart rate = target HR

Example: Woman, age 35, resting HR of 52 (training zone of 75%):
( 226 - 35 - 52) = 139   //   139 x .75 = 104   //   104 + 52 = 156

An even more accurate way to determine your maximum heart rate is to perform an anaerobic threshold test, either in a self-directed time trial, or with a certified coach. If you'd like more information, contact lorri@velogirls.com.