Determining HRM Training Zones

For exercising with Heart Rate, you can use a high and low beats-per-minute (BPM) range to manage your workout intensity. The type of exercise you are doing will determine if you are doing “aerobic” or “anaerobic” exercise. Aerobic exercise includes activities like walking, running, tennis, etc. and is best for fat burning and weight loss. Anaerobic exercise targets individual muscles through short bursts of strenuous activity like weight lifting or pushups. Different fitness goals will determine your high and low range settings (see the table below for reference). Soleus heart rate monitors allow you to pre-set 3 different high and low training zones. To establish the high and low setting for each zone, you must first determine your Maximum, Resting and Reserve heart rate levels.

 

HR Reserve % Reference Table

Low %

High %

Aerobic Training for Fat Burning

50%

75%

Aerobic Training for Fitness

75%

85%

Aerobic-Anaerobic Threshold

85%

90%

Anaerobic Training

90%

100%

 

 

To Find Your Maximum Heart Rate: subtract your age from 220

  • Example Data: Age = 40
  • Calculation: 220 – 40 = 180
  • Maximum Heart Rate = 180

 

Resting Heart Rate: check your pulse immediately when you wake up. You can use your Soleus HRM device or you can check it on your wrist by placing two fingers between the bone and the tendon over your radial artery – which is located on the thumb side of your wrist. When you feel your pulse, count the number of beats in 15 seconds and multiply this number by 4. You should check it 3-5 days in a row to get the most useful reading.

  • Example Data: 20 beats in 15 seconds
  • Calculation: 20 x 4 = 80
  • Resting Heart Rate = 80

 

Heart Rate Reserve: subtract your Resting Heart Rate from your Maximum Heart Rate.

  • Example Data: Maximum Heart Rate = 180 | Resting Heart Rate = 80
  • Calculation: 180 – 80 = 100
  • Heart Rate Reserve = 100

Click here to download a Heart Rate Training Zone Spreadsheet specifically designed to help you reach your HRM training goals.

 

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