Journal of Exercise Physiology 2012, 13, 1-5

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journal of exercise physiology

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Article

Predicting Max HR and Training Zones

1,

*Angelica Miller, Anna Hardesty 1, Erin Rosen 2 and Marlesa Johnson 2,*

1,

* Lamson Hall Rm 301 Berrien Springs, MI 49104

E-mail: millera@andrews.edu
1
Lamson Hall Rm 269 Berrien Springs, MI 49104
Email: ahardesty5@gmail.com
2
214 North Mechanic St Berrien Springs, MI 49103 Apt #2
E-mail: erosen@andrews.edu
2,*
15 Hillsborough St., Hartford, MI. 49057
E-mail: marlesab21@yahoo.com
* Author to whom correspondence should be addressed: millera@andrews.edu; Tel. (701) ***-****
Received: 4/19/12
Abstract: Maximal Heart Rate (HRmax) is the heart rate that occurs in near maximal exercise [1]. This is
used to predict the intensity of exercise being performed by an individual. The Training-Sensitive Zone is
a percentage of the HRmax that is the threshold for aerobic improvement [1]. Knowing an individuals
HRmax and training zone allows trainers and health professionals to develop exercise programs that will be
the most beneficial to attaining the desired performance or health benefits of their clients without causing
physical injury. The purpose of this lab was to calculate your HR max, LLTHR, ULTHR, and swimming HRmax so
that when one exercises, they can base it on the specificity of their fitness training.
Keywords: heart rate, resting, maximum, percentage, Karvonen

Journal of Exercise Physiology 2012, 13, 1-5

1. Introduction
Maximal Heart Rate (HRmax) is the heart rate that occurs in near maximal exercise. This is used to
predict the intensity of exercise being performed by an individual. The Training-Sensitive Zone is a
percentage of the HRmax that is the threshold for aerobic improvement. Knowing an individuals HR max
allows trainers and health professionals to develop exercise programs that will be the most beneficial to
attaining the desired performance or health benefits of their clients without causing physical injury.
2. Materials and Methods
2.1. Resting Heart Rate
Each group member gently pressed their middle and index fingers against the side of their throat to take their
carotid pulse. They counted their pulse for six seconds and multiplied that number by ten to find their RHR
(Resting Heart Rate).
2.2. Age Predicted Maximum Heart Rate
The simple method, modified method and percent body fat based method for nonfat women were three
different methods used to calculate the HR max (Maximum Heart Rate).
Simple Method: HRmax =220-(Age in years).
Modified Method: HRmax =206.9-[0.67 (Age in years)].
Percent Body Fat Based Method: HRmax =208-0.7 (Age in years).
2.3. Computing Lower- And Upper-Limit Training Heart Rates
The percentage method and Karvonen method were two methods used to calculate the lower- and upper-limit
training heart rates.
The Percentage Method calculated the LL THR (Lower-Limit Threshold) and ULTHR (Upper-Limit Target Heart
Rate) as a percentage of the HR max. LLTHR =Predicted HRmax Lower-limit percentage for age (60%). UL THR =
Predicted HRmax Upper-limit percentage for age (85%).
The Karvonen Method [HHR (Heart Rate Reserve)] calculated the LL THR and ULTHR using 50% of HRR as the
LLTHR and 85% of HHR as ULTHR. LLTHR = [(HRmax - HRrest) 0.5)] + HRrest. ULTHR = [(HRmax - HRrest) 0.85)]
+ HRrest.

Journal of Exercise Physiology 2012, 13, 1-5

2.4. Adjustments for Swimming and Other Upper-Body Exercises

In order to calculate the swimming HR max we subtracted 13 bpm (beats per minute) from the age predicted
HRmax. To calculate the swimming LLTHR and ULTHR we subtracted 13 from the percentage method.

3. Results
Table 1.
Results of different ways to find HRMAX, LLTHR and UPTHR
Marlesa

Angelica

Erin

Anna

Group(MeanSD)

RestingHeartRate(bpm)

70

90

90

80

82.5 +/- 9.57

Simple HRMAX (bpm)

193

199

190

199

195.3 +/- 4.50

Modified HRMAX(bpm)

188.8

192.8

186.8

192.8

190.3 +/- 3.00

%BF HRMAX (bpm)

189.1

193.3

187

189.5

189.7 +/- 2.62

Percent LLTHR

113.5

115.8

112.2

113.7

113.8 +/- 1.49

Percent ULTHR

160.7

164.1

158.9

161.1

161.2 +/- 2.16

Karvonen LLTHR

129.6

141.5

93.5

134.8

124.9 +/- 21.5

Karvonen ULTHR

171.2

177.6

172.5

173.1

173.6 +/- 2.78

Swimming HRMAX

176.1

180

174

176.5

176.7 +/- 2.49

Swimming LLTHR

105.7

108

104.4

105.9

106.0 +/- 1.49

Swimming ULTHR

149.7

153

147.9

150.0

150.2 +/- 2.11

-Bpm indicates beats per minute

Table 1 shows the RHR, S-HRMAX, M-HRMAX, %-HRMAX, P-LLTHR, P-ULTHR, K-LLTHR, K-ULTHR, SwimHRMAX, Swim-LLTHR, Swim-ULTHR of each group member and the group mean. Base on the results, the
Modified HRMAX was lower than the Simple HRMAX. The percent training sensitive zone was consistently lower
than the results obtained by Karvonen. The swimming training sensitive zone is lower than the data for
aerobic exercise.
4. Discussion
Based on the results, Marlesa computed a % LLTHR of 114 and a % ULTHR of 160, a K-LLTHR of
130 and a K-ULTHR of 171, and an S-LLTHR of 106 and an S-ULTHR of 1450. Based on these computed
training zones it can be said that the swimming training zone has the lowest figures, Karvonen has the
highest figures, and percent training zone is amid both of them.
Based on the results, Angelica computed a % LLTHR of 116 and a % ULTHR of 164, a K-LLTHR of 142
and a K-ULTHR of 178, and an S-LLTHR of 108 and an S-ULTHR of 153. Based on these computed training

Journal of Exercise Physiology 2012, 13, 1-5

zones it can be said that the swimming training zone has the lowest figures, Karvonen has the highest
figures, and percent training zone is amid both of them.
Based on the results, Erin computed a % LLTHR of 112 and a % ULTHR of 160, a K-LLTHR of
94 and a K-ULTHR of 173, and an S-LLTHR of 10 and an S-ULTHR of 148. Based on these computed training
zones it can be said that the Karvonen training zone has the lowest figures, percent has the highest figures,
and the swimming zone is amid both of them.
Based on the results, Anna computed a % LLTHR of 114 and a % ULTHR of 161, a K-LLTHR of 135
and a K-ULTHR of 173, and an S-LLTHR of 106 and an S-ULTHR of 150. Based on these computed training
zones it can be said that the swimming training zone has the lowest figures, Karvonen has the highest
figures, and percent training zone is amid both of them.
5. Conclusions
Based on the findings of this lab, Marlesa is going to use the percentage method for the simplicity of
calculation and for the neutral figures.
Based on the findings of this lab, Angelica is going to use the percentage method for the simplicity of
calculation and for the neutral figures.
Based on the findings of this lab, Erin is going to use the percentage method for the simplicity of
calculation and for the somewhat neutral figures.
Based on the findings of this lab, Anna is going to use the percentage method for the simplicity of
calculation and for the neutral figures.
Acknowledgements
The group would like to thank Marlesa Johnson for writing the methods portion, Anna Hardesty for
composing the graphs, Angelica Miller for her participation in writing the conclusion, discussion and
abstract, and Erin Rosen for writing the introduction. The group would like to extend their thanks to Dr.
Pribis for instructing and putting together the lab worksheet and components for executing and for
participating this lab.
References and Notes
1.

Pribis P. Lab outline for Lab # 11 in PETH 465 Exercise physiology, 2012, 13, 1-3.

2012 by the authors; licensee JEP, Berrien Springs, Michigan, United States. This article is an openaccess article distributed under the terms and conditions of the Creative Commons Attribution license
(http://creativecommons.org/licenses/by/3.0/).