Maximum heart rate & pulse rate zones

The heart rate is an important measurement for training theory, since it provides optimal guidelines for different training zones. So that you can define these zones precisely, you must know your own maximum heart rate. There are different options for determining this, which we will expand on in the following article.

Resting heart rate and maximum heart rate

The two opposite poles of the heart rate are the resting heart rate and the maximum heart rate. As the name suggests, the resting heart rate is the heartbeat at rest. In healthy adults this should be between 50 and 100. Trained athletes can fall below this range and achieve a minimum heart rate of 30 beats per minute. But if you have a resting heart rate of over 100 beats per minute, this is known as tachycardia, and you should get checked out by your doctor.

The maximum heart rate on the other hand indicates the upper limit which our heartbeat can reach. The maximum heart rate is a very individual value and is dependent on age, gender, genetic predisposition, training level and daily variation. Because of this high level of variability, it is not possible to make exact predictions about whether a high maximum heart rate is good or bad. You should however exercise caution. If you trains for too long or too often in the maximum heart rate zone, this can quickly lead to a overtraining. For hobby athletes doing interval training once or a short training session at a continuous intensity is sufficient.

How to measure your own pulse

There are different methods for determining individual values. The first of these is measuring by hand, by placing with the index, middle and ring finger on the throat, and counting the beats for 15 seconds. Then multiply this value by four and you have your heart rate. This method is useful for determining your resting heart rate. This should ideally be measured in the morning after waking up, since at this time we are not yet really active. You can also wear a sports watch with a heart rate strap and determine your heart rate in real time.

This method of pulse measurement can also be used for determining the maximum heart rate. As a rule you should do maximum capacity training under medical supervision, for what is known as a performance diagnostic, which means that you are subjected to increasingly high stresses on a treadmill undergoes, until you finally reach a performance dropout. The pulse at this point is defined as the maximum heart rate.

Since not everyone wants to run in order to get a performance diagnostic, which is also too expensive for most, there are different calculation models to help you try to determine your maximum pulse using approximations.

How to calculate the maximum heart rate

Over the years, various panels, researchers and trainers have tried to develop a formula for the maximum heart rate. As previously mentioned, the high level of individual variability is always a factor. The values which our calculator produces are predominately approximate average values, but they are actually reasonably accurate, because of the inclusion of age, resting heart rate and body weight.

Empirical formula

Maximum heart rate = 220 - age

It is easy to go wrong using this formula. It has very simple constraints and is therefore also very imprecise.

Maximum heart rate according to Sally Edwards

This formula forms the basis of our calculator and integrates the variables of gender, age and body weight into the calculation.

Men: Maximum heart rate = 214 - 0.5 × age - 0.11 × bodyweight in kg
Women: Maximum heart rate = 210 - 0.5 × age - 0.11 × bodyweight in kg

Maximum heart rate according to Winfried Spanaus

The Winfried Spanaus formula was developed in a test using 600 subjects and is aimed at well-trained athletes.

Men: Maximum heart rate = 223 - 0.9 × age
Women: Maximum heart rate = 226 - 0.9 × age

The optimal training pulse

Theory is all well and good – but how do we now find the actual ideal heart rate for training? For this you can use the so-called Karvonen Formula. The criterium here is the heart rate reserve, that is the difference between the resting and maximum heart rates (according to Edwards). The formula is:

Training heart rate = (max HR - resting heart rate) × factor + resting heart rate

There are of course different types of endurance training – e.g. basic endurance training or aerobic endurance training – so here we need to introduce a factor which changes the result. According to Karvonen the factors are as follows:

• For intense endurance training: 0.8
• For extensive endurance training at a more relaxed pace: 0.6
• And for the untrained: 0.5

So if we have a theoretical resting heart rate of 70, a maximum heart rate of 190 and are fairly untrained, we should begin to train with a pulse of around 130 beats per minute. In modern training science the so-called exercise zones have proven helpful. These give a percentage of the maximum heart rate. Depending on the source, these zones are also called training zones. These range from RECOM (Regeneration and Compensation) through BE1, BE2 and BE3 (BE = Basic Endurance) up to CSE (Competition Specific Endurance).

It quickly becomes obvious, that the CORRECT training heart rate always depends on the workout. If you are a beginner and want to strengthen your circulatory system, the health zone would be the correct heart rate range. If on the other hand you want to improve your speed, it makes sense to train in the anaerobic zone. You should also direct your training according to the type of sport you practise. A sprinter will use anaerobic training more often than a marathon runner, for whom training in the aerobic zone is more important. On top of this, your form on the day as well as many other individual factors will effect your heart rate, meaning that your pulse will differ somewhat from day to day.

As a rule, once you stop exerting yourself, your heart rate quickly drops under the 100 beats per minute mark. If your pulse stays elevated, and after several minutes is still above 100 beats/minute, this suggests that you might be in poor training condition. Such overtraining should be avoided, since this places an unnecessary stress on the circulatory system. If the pulse is behaving unusually, you should always consult a doctor.