The spreadsheet will be loaded into a new window.
#Svat for mac free
Rate Calculator - a free Microsoft Excel spreadsheet that you can downloadĪnd use on your computer.
(2004) found that VO 2 max can be estimated indirectly from an individual's maximum heart rate (HR max) and resting heart rate (HR rest) with an accuracy that compares favourably with other common VO 2 max tests. Zone values (%) and then select the 'Calculate' button. If you know your true HR max, adjust your "Age" so that the correct value appears in the "Max Heart Rate" window.Įnter your age, resting heart rate, and the lower and upper training The calculator determines your HR max based on the equation: 217 - (age × 0.85) (Miller et al. To determine your true HR max, you should consider conducting a Stress Test. The use of an equation implies that anyone of the same age has the same HR max, which is not the case. Remember that any equation used to determine your maximum heart rate (HR max) is only a best guess, not a guarantee of your actual Add "Z" and your HR rest together to give us the final valueĮxample: The athlete's HR max is 180, and their HR rest is 60 - determine.Calculate the required X% on the HR reserve giving us "Z".Subtract your HR restfrom your HR max, giving us your reserve heart.The calculation of a zone value, X%, is performed in the following As a result, your resting heart rate gets lower, so you will need to check your HRrest (e.g. The heart is a muscle that will become larger and more efficient as a pump with regular exercise. After 20 minutes, check the recordings and identify the lowest If you have a heart rate monitor, put it on before lying down. After 20 minutes, determine your resting pulse rate (beats/min). Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minuteĭetermining your resting heart rate (HR rest) is very easy.įind somewhere nice and quiet, lie down and relax.Altitude can increase the heart rate by 10 to 20%, even when acclimatised.Heat and humidity can increase the heart rate by 10 beats/minute.Dehydration can increase the heart rate by up to 7.5%.Still, several other factors might explain why heart rates can vary for a given intensity: Heart rate variations for a given intensityĪ reduced heart rate for a given intensity is usually due to improved fitness. This zone is reserved for interval running, and only the very fit can It effectively trains your fast-twitch muscleįibres and helps to develop speed. Training in this zone will only be possible for short The proper training can delay the AT by increasing your ability to deal with the lactic acid for a longer time or by pushing the AT higher. Longer remove the lactic acid from the working muscles quickly enough. There is a point at which the body can no One of the by-products of burning this glycogen is lactic acid. Threshold (AT) is found - sometimes referred to as the point of deflection (POD).ĭuring these heart rates, the amount of fat used as the primary energy source is reduced, and glycogen stored in the muscle is predominantly Training in this zone will develop your lactic acid system. Long weekends runs up to 75%, so getting the benefits of some fat burning and As you become fitterĪnd stronger from training in this zone, it will be possible to run some of your The body's ability to transport oxygen to and carbon dioxide awayįrom, the working muscles can be developed and improved. Training in this zone will develop your cardiovascular As you become fitter and stronger from training in this zone, running some of your long weekends runs up to 75% will be possible, so getting the benefits of some fat The body's ability to transport oxygen and carbon dioxide away from the working muscles can be developed and improved. Training within this zone develops endurance and aerobicĬapacity. The Energy Efficient or Recovery Zone - 60% to 70% Physiological effects enhance your fitness.
Heart rate training zones are calculated by considering your Maximum Heart Rate (HR max) and your Resting Heart Rate (HR rest).