Heart rate monitoring protocol for quantifying individual internal training load.
1. Maximal Heart Rate (HRmax)
Classic Formula: HRmax = 220 - age
However, there are other, more precise formulas:
- Tanaka (2001): HRmax = 208 - (0.7 × age)
- Gellish (2007): HRmax = 207 - (0.7 × age)
2. Heart Rate Reserve (HRR)
Used in the Karvonen method to calculate specific training zones: HRR = HRmax - HRrest (Resting Heart Rate)
3. Target Heart Rate (Target HR / Training Heart Rate)
Target HR = HRrest + (% intensity × HRR) (This is the standard formula for the Karvonen method)
Example:
- Age: 30 years old
- HRrest: 60 bpm (beats per minute)
- HRmax (Tanaka formula): 208 - (0.7 × 30) = 187 bpm
- HRR: 187 - 60 = 127 bpm
- For 70% training intensity: Target HR = 60 + (0.70 × 127) = 148.9 bpm