What is Heart Rate?
 The
number of heart beats per
minute.
 Heart rate is expressed as beats
per minute or bpm.
How can heart be used?
•
•
Heart rate is used by medical
professionals to help diagnose and
track medical conditions.
It is also used by athletes to get the
most out of training.
What is resting heart rate?

A person's heart rate when they are at
rest, that is lying down but awake, and not
having recently exerted themselves.
What is the average resting
heart rate?
The average resting heart rate ranges
between 60 to 80 beats per minute.
 Well trained athletes may have a resting
heart rate of 60 bpm or lower.

Lance Armstrong – 32
 Miguel Indurian and Alberto Contador – mid
20’s (cyclists)
 Ryan Hall – 29 (marathoner)

What is Maximum Heart Rate?
The highest number of heart beats
individuals should achieved during
physical exertion and depends on age.
 The most common formula used is

220 – age
220 - 43= 177 bpm
 As age increases, MHR decreases

What is Target Heart Rate Zone?
MHR is used to determine THRZ
 Because individuals could only maintain
MHR for 2 minutes before hitting the wall,
a % of MHR is used during training.
 Range between 60% to 80%
 Athletes may train as high as 90-95% of
MHR

Should I train at 60 or 80% of
MHR?
Dependent upon personal goals
 Goal: Weight loss

60%
 Fuel source - fats
 40-60 minutes


Goal: ↑ Cardio fitness
80% (athletes train as high as 95% of MHR)
 Fuel source - carbohydrates
 20 minutes

How do I calculate my THRZ?
Formula:
Example:


220 – age = MHR
MHR X .60 =
MHR X .80 =

THRZ = .60 to .80





220 – 43 = 177 MHR
177 x .60 = 106 bpm
177 x .80 = 142 bpm
THRZ = 106 – 142
bpm
Monitoring Heart Rate
Two convenient sites to use
 Radial pulse at the base of the thumb of
either hand
 Carotid pulse at the side of the neck
 Count heart beats for 6 seconds and
multiply by 10 ( add 0 to #)


e.g. 16 beats x 10 = 160 bpm
3-2-1
What 3 numbers do you use to
determine THRZ?
 What 2 locations can heart rate be
taken?
 What should one do if heart rate is
below THRZ? Above?
