Maximum heart rate (HRMax) 173 Important: Do not use standard formulas to calculate your max heart rate.

ax heart rate. For a good estimate, take

Resting heart rate (HRRest): 65 your max heart rate during an "all out" 5K and add 5 bpm to that. For your resting heart rate, take your heart
HR Reserve (HRMax-HRRest): 108 rate before getting out of bed in the morning and use the average of the values you get over several days.

% HR Max %HR Reserve Summary Daniels

100.0% 100% 173
99.0% 99% 172 I
98.8% 98% 171 (Intervals)
98.3% 97% 170
97.7% 96% 169
97.1% 95% 168 5K Race Pace

Anaerobic
96.5% 94% 167
95.4% 93% 165
94.8% 92% 164
94.2% 91% 163
Short Intervals
93.6% 90% 162
93.1% 89% 161
92.5% 88% 160 1/2 Marathon
91.9% 87% 159 10K Race Pace (Finish) T
91.3% 86% 158 (Threshold)
90.8% 85% 157 Long Intervals
90.2% 84% 156 Marathon
89.6% 83% 155 (Finish)
Half Marathon
89.0% 82% 154 1/2 Marathon
Pace
87.9% 81% 152 after 2-3 Miles
87.3% 80% 151
86.7% 79% 150
86.1% 78% 149 Tempo Runs
85.5% 77% 148 Marathon Pace Marathon
Aerobic

85.0% 76% 147 after 4-5 Miles

84.4% 75% 146
83.8% 74% 145
83.2% 73% 144
Long Runs
82.7% 72% 143 Long Runs
82.1% 71% 142
81.5% 70% 141
80.9% 69% 140
79.8% 68% 138
Warm Up/Warm
79.2% 67% 137
Down

Easy/Recovery
Runs
 Aerobic
Maximum heart rate (HRMax) 173 Important: Do not use standard formulas to calculate your max heart rate. For a good estimate, take
Resting heart rate (HRRest): 65 your max heart rate during an "all out" 5K and add 5 bpm to that. For your resting heart rate, take your heart
HR Reserve (HRMax-HRRest): 108 rate before getting out of bed in the morning and use the average of the values you get over several days.

Warm Up/Warm
% HR Max %HR Reserve Summary Daniels
Down
78.6% 66% 136
78.0% 65% 135 Easy/Recovery
77.5% 64% 134 Runs
76.9% 63% 133
76.3% 62% 132
75.7% 61% 131
75.1% 60% 130
Recovery
74.6% 59% 129
74.0% 58% 128
73.4% 57% 127
72.3% 56% 125
71.7% 55% 124
Important: Do not use standard formulas to calculate your
Maximum
max heart
heartrate.
rate (HRMax)
For a good estimate,
173 take
your max heart rate during an "all out" 5K and add 5 bpmResting
to that.
heart
Forrate
your(HRRest):
resting heart rate,
65take your heart
rate before getting out of bed in the morning and use the
HRaverage
Reserve of(HRMax-HRRest):
the values you get over108several days.

% HR Max %HR Reserve

100.0% 100% 173 R (Reps)
99.0% 99% 172
98.8% 98% 171
98.3% 97% 170
97.7% 96% 169
97.1% 95% 168

Anaerobic
96.5% 94% 167
95.4% 93% 165
94.8% 92% 164
94.2% 91% 163
93.6% 90% 162
93.1% 89% 161
92.5% 88% 160
91.9% 87% 159
91.3% 86% 158
90.8% 85% 157
90.2% 84% 156
89.6% 83% 155
89.0% 82% 154
87.9% 81% 152
87.3% 80% 151 M
86.7% 79% 150 (Marathon Race
Pace)
86.1% 78% 149
85.5% 77% 148
Aerobic

85.0% 76% 147

84.4% 75% 146
83.8% 74% 145
83.2% 73% 144
82.7% 72% 143
82.1% 71% 142
81.5% 70% 141
80.9% 69% 140
79.8% 68% 138
79.2% 67% 137

E
 Aerobic
Important: Do not use standard formulas to calculate your
Maximum
max heart
heartrate.
rate (HRMax)
For a good estimate,
173 take
your max heart rate during an "all out" 5K and add 5 bpmResting
to that.
heart
Forrate
your(HRRest):
resting heart rate,
65take your heart
rate before getting out of bed in the morning and use the
HRaverage
Reserve of(HRMax-HRRest):
the values you get over108several days.

% HR Max %HR Reserve

78.6% 66% 136
78.0% 65% 135
77.5% 64% 134
76.9% 63% 133 E
76.3% 62% 132 (Easy)
75.7% 61% 131
75.1% 60% 130
74.6% 59% 129
74.0% 58% 128
73.4% 57% 127
72.3% 56% 125
71.7% 55% 124
Maximum heart rate (HRMax) 173 Comments/feedback may be e-mailed to:
Resting heart rate (HRRest): 65 gregmaclin@gmail.com
HR Reserve (HRMax-HRRest): 108

% HR Max %HR Reserve Hadd Pfitzinger

100.0% 100% 173
99.0% 99% 172
98.8% 98% 171
98.3% 97% 170
97.7% 96% 169 VO2Max
97.1% 95% 168 (5K race pace)

Anaerobic
96.5% 94% 167
95.4% 93% 165
94.8% 92% 164
94.2% 91% 163
93.6% 90% 162
93.1% 89% 161
92.5% 88% 160
91.9% 87% 159
Best Possible HR
91.3% 86% 158
Marathon
90.8% 85% 157
90.2% 84% 156 Normal HR Marathon
89.6% 83% 155 Lactate Threshold
Tempo Runs
89.0% 82% 154
(Run at pace you can
87.9% 81% 152 hold for 1 hour)
87.3% 80% 151
86.7% 79% 150
86.1% 78% 149
85.5% 77% 148
Aerobic

85.0% 76% 147

84.4% 75% 146
83.8% 74% 145
83.2% 73% 144 Long Runs
Initial Lactate Threshold (10%-20% slower
82.7% 72% 143
HR (ILTHR) than
82.1% 71% 142 marathon race
81.5% 70% 141 pace)
80.9% 69% 140
79.8% 68% 138
79.2% 67% 137

Recovery Runs
 Aerobic
Long Runs
(10%-20% slower
Maximum heart rate (HRMax) 173 Comments/feedback may be e-mailed to: than
marathon race
Resting heart rate (HRRest): 65 gregmaclin@gmail.com
pace)
HR Reserve (HRMax-HRRest): 108

% HR Max %HR Reserve Hadd Pfitzinger

78.6% 66% 136
78.0% 65% 135
Recovery Runs
77.5% 64% 134
76.9% 63% 133
76.3% 62% 132
75.7% 61% 131
Easy Running Pace
75.1% 60% 130
74.6% 59% 129
74.0% 58% 128
73.4% 57% 127
72.3% 56% 125
71.7% 55% 124