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Heart Rate Monitoring

Of course you are familiar with the 220 - Age formula, as that is the most widely used HR formula out there. But the 220 formula doesn't take into account health and fitness - only age. I got Phil Maffetone's 180 - formula from one of his patients and have used it successfully for the past 6 years.

The 180 - formula takes into account your overall health and fitness in determining your maximum aerobic heart rate, or the "wall" between exercising aerobically and anaerobically. 90-95% of my workouts are done in my aerobic training zone of 141-151 BPM.

If you have trouble deciding which group you fit into, pick the one that gives you a lower training heart rate, as it's always better to go a little easier than a little harder.

Use the following to determine your aerobic training zone:

Age:
 
Please Choose One
You are recovering from a major illness or injury that has prevented you from training for six months or longer
You have been working out 2-3 days a week for at least a year
You have been working out for more than 3 days a week for at least a year
You have been working out for more than 5 days a week for at least 5 years without recurring colds, illnesses, injuries, or long periods of burnout/inactivity
 


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