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Calculations are based on the Karvonen Formula.
This is a heart rate reserve formula and it is one of the most effective
methods used to calculate training heart rate.
You can play with the Training Intensity Target and
Range. However, the program will set the bottom limit at 55% and the top at
85%. A good target is 70% +/- 10%, giving a target zone of 60% to 80%.
The formula factors in your
resting heart rate (RHR), therefore, you will need to determine your resting heart
rate by doing the following:
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Before getting out of bed in the morning, take your pulse
on your wrist (radial pulse) or on the side of your neck (carotid pulse).
A heart rate monitor requires you to get out of bed to put it on, so consider that as a last resort when you cannot get a proper pulse.
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Count the number of beats for one
minute. If you don't have a stop watch or a second hand in your bedroom, you
can measure the time by watching for the number to change on a digital alarm
clock. Find your pulse and start counting when the minute number changes the
first time, stop counting when it changes again.
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To help assure accuracy, take your resting heart rate three
mornings in a row and average the 3 heart rates together.
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