Why is it good to know your training heart rate
In order to optimize your training effort, knowing your training zone will allow you to get faster and better progression for your training.
There are many people training in the “no man’s land”: they train hard enough to get tired but not hard enough to get better. Together with your SnFC coach you will learn to train at your optimum training zone.
You will find the Training Zone Heart Rate Calculator at the bottom of this page.
Depending on your goals, this are the two Zone’s you want to focus on:
Zone 2/3 and Zone 4. That means, your training will need to be set up to specifically get you either in Zone 2/3 or keep you in zone 4. Discuss this with your SnFC coach and ask how to train in those zones.
Heart Rate Zone Calculator
Enter your age and resting heart rate (maximum heart rate is optional), then click Calculate. If you prefer you can calculate these values yourself (click here).
Resting Heart Rate
For your resting heart rate, count your pulse for 60 seconds as soon as you wake up in the morning – before you do anything. The algorithm used to determine your MHR is only a best guess and not a guarantee of your true MHR value. To determine your true MHR you should consider conducting a Stress Test. You can take your pulse by feeling for it at your neck (carotid artery) or wrist (radial artery).
Taking pulse from your neck: Place your index & middle fingers on the carotid artery, which is just below the angle of your jaw at the side of you neck. Do NOT feel for both carotid artery pulses at the same time, as this can cause severe slowing of the heart.
Taking pulse from your wrist: Place your index & middle fingers on the radial artery, which is located on the lateral side (side of your thumb) of your wrist.
Maximum Heart Rate
Maximum heart rate (HRmax) is the highest number of beats per minute (bpm) your heart can reach during maximum physical exertion. It is individual and depends on hereditary factors and your age.
Most of us don’t know exactly the maximum heart rate, therefore we use a formula wich brings us close enough, unless you’re a advanced or professional athlete training for peak performance.
It’s important to differentiate between measuring HRmax and estimating HRmax.
Measuring HRmax
1. Laboratory test
Measuring heart rate during maximal physical effort in a laboratory test is the most reliable and accurate way to determine HRmax. The test is usually done by running on a treadmill or taking a bicycle test and it’s supervised, often by a cardiologist or exercise physiologist.
2. Field test
You can do a field test together with a training partner. If you have some hard training under your belt from recent weeks, and know that you can hit a high HR without unusual discomfort, you can determine the HRmax yourself. Use your training computer to see how high a heart rate you can reach. If you see your heart rate go above the value suggested by the age formula, take this value as your HRmax. If later you go above it, update the HRmax value.
Note! For safety reasons we recommend you do the test with someone else present, be it a friend or your personal trainer. If you are unsure, consult your physician before undertaking the test.