THE TRAINING PYRAMID

HEART RATE – The number of times the heart beats per minute (bpm)

MAXIMUM HEART RATE – also called HR max HR max = 220 – age (years) e.g. the maximum heart rate of a 25 year old is HR max = 220 – age = 220 – 25 = 195 bpm

HEART RATE TARGET ZONES Heart rate needs to be high enough to cause adaptation and improve fitness The target zone recommend to improve cardio respiratory fitness is TARGET ZONE = 60%-85% of HR max (a person’s maximum heart rate)

WORKING OUT TARGET ZONES

1. Calculate maximum heart rate (HR max) or they might give it to you HR max = 220 – age (years)

2. Find upper training threshold = HR max X 0.85

3. Find lower training threshold = HR max X 0.60

4. Write down the lower heart rate followed by the higher heart rate to show the target zone e.g. 220 – 25 (age) = 195 bpm 195 x 0.85 = 165.75 = 166 bpm (upper training threshold) 195 x 0.60 = 117 bpm (lower training threshold) Target zone = 117 bpm – 166 bpm