Description and discussion

Partly for amusement, and partly for more serious reasons, here are some calculators useful for considering your heart rate as a training tool. In putting these forward, I make not claim as to accuracy, utility, or meaningfulness. I am neither a doctor nor a coach. The calculations are simply recording references I've seen and some of which seem to work for me. The descriptions are for running as that is what I do. I have no advice to give about, nor experience with, heart rate monitors. My checks of heart rates have been on the 'stop and count' method. As you get in better shape, this method is less accurate because your heart rate recovers faster.

Still, not running too hard is one of the most important things for a beginner to do. Yes, difficult as the running is, overdoing is more of a problem. If you run too hard, too often, you're an excellent candidate for injury and not running at all. Bad outcome! The typical training zone is recommended at 60-75%. Have a look below to compute that. The first figure you need, however, is an estimate of your maximum heart rate. The first calculator will help there. Heed the note of variation!

The training heart rate ranges are computed by two different methods. In the 'simple' method, the figure is simply a percentage of your maximum heart rate. In the Karvonen method, it is based on a percent of the difference between your maximum and your resting heart rate. You'll notice, once you've contributed some estimates of these two figures, that there is a large difference between the 60-75% zone according to the two methods. For this reason, I have also included a verbal description of how you would probably feel when you're near these values, and on in to harder efforts. Which one of the two estimates you use should be determined by which one corresponds more closely to the verbal description you're aiming for. To round this one out, if you enter a value in the heart rate zone estimates and hit a carriage return, the calculator will estimate your maximum heart rate from your resting rate and your statement of how hard you feel you're working at that jogging/running heart rate.

The resting heart rate is well worth paying attention to. The minor point is that as you improve your cardiovascular fitness, your resting heart rate will likely drop. The major point is that your resting heart rate can also signal when you are overtraining. Again, there is such a thing as too much. If your resting heart rate rises substantially from day to day, you're running too much, too hard, or both. Time for a rest day. 'Substantially' is 10-20%. If your normal resting rate is 60, and today it is 72, it is time for you to take some time off for your body to recover. If it is 66, you might still want to take a day off from cardiovascular work.

All these are estimates! Pay attention to your doctor, your coach, and your body!

Robert Grumbine
Last Modified 11 August 2001
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Estimate your maximum heart rate

from your age. The first method has a standard error of about 11 beats per minute (bpm). That means that there's about a 1 in 6 chance that your true maximum heart rate is more than 11 bpm above this estimate, and a 1 in 6 chance that it is truly more than 11 bpm below this estimate. So 1 in 3 that you're more than 11 bpm away from the estimate. This estimate is MHR = 220 - age. I've also included a second estimate, which is MHR = 205 - age/2. The former is often referred to as a value to use for beginning, and the latter is for fit people. Either way, remember that there is a lot of variation.

For amusement, if you enter a maximum, the calculator will tell you the corresponding age according to the formula.

Age Est. Maximum Heart Rate Second estimate MHR

Heart Rate Training ranges

The verbal descriptions here reflect my own experience. A running log will be your best friend here -- record your heart rates and how you feel. Then reconsider what is the best training regime (and which estimator seems to fit you better; for me it is Karvonen) is for you. The 60-75% regime, though, should be at least partly conversational. It may not feel easy, and almost certainly won't when you are getting started.
Resting Heart Rate:
Maximum Heart Rate:
Zone Simple estimate Karvonen estimate Description
60% Extremely easy jogging, can readily carry on a conversation
65% Easy jogging, can readily carry on a conversation
70% Easy jogging, can carry on a conversation
75% Brisk jogging. Can only converse raggedly but legs are comfortable
80% Running. Do not carry on conversation, legs may start to feel effort. -- approx marathon race pace.
85% Running fast. Race pace for half marathon down to 5-10k. Legs do feel work.
90% Running very fast. Race pace for 1 mile to 5k. Legs are working hard and will complain.
95% Blazing speed. Race pace for 400 m to 2 miles. Legs are working hard and will complain. You don't notice because lungs are on fire.
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