How to find my target heart rate

[boreal]

I just got the heart monitor for my elliptical machine.....it's really nice. It lets me plug in a target heart rate and it adjusts the resistance to keep you there.

My question for you cardio gurus:

Where should I set the target too? I know there's a bunch of calculators out there but none seemed quite right.

I'm 6'1, 173, and oh, turning 40 in a few weeks

Lately, I've been using 140 bpm for my target.

Any thoughts??

here's my calculator stats: using 75bpm as resting h.r.

% of Maximum Heart Rate Reserve*
Percent 60 sec. 10 sec. 60 sec. 10 sec.
------- ------- ------- ------- -------
100 185.0 30.8 185.0 30.8
95 175.8 29.3 179.5 29.9
90 166.5 27.7 174.0 29.0
85 157.2 26.2 168.5 28.1
80 148.0 24.7 163.0 27.2
75 138.7 23.1 157.5 26.2
70 129.5 21.6 152.0 25.3
65 120.2 20.0 146.5 24.4
60 111.0 18.5 141.0 23.5
55 101.7 17.0 135.5 22.6

[Riddle]

The formula for the target heart rate zone is fairly simple.

1) Take 220-(your age). In this case you would get 180.
2.) Subtract your resting HR. 180-75=105.
3.) Multiply that number by .5 and .85. This would give you 52.5 and 89.25.
4.) Add your resting HR (75) back to both of those numbers. You would get 127.5 and 164.25.
5.) What this means is that your target range should be between 127.5 and 164.25 bpm.

This is 50-85% of your heart rate reserve and is the zone you should stay in. Where you specifically want to stay at in the zone is up to you. If you want lower intensity, longer duration then stay closer to 127.5. If you want higher intensity, shorter duration then stay closer to 164.25. It's all up to you to decide based on what kind of shape you're already in and how you want to train. The 140 bpm you've been using is perfectly fine. It's up to you if you want to change it but there is nothing wrong with what you've been doing.

[Saurian]

Sounds like a cool machine!

Riddle, I was just trying to remember that formula today, thanks! I figured that I am able to keep my heart beating between 100 (low point) and 130 (in between trisets) as I am working out right now, which with my ~60bpm resting I'm calculated to 130-180, sounds good!

[Adonis]

Originally Posted by Riddle

The formula for the target heart rate zone is fairly simple.

1) Take 220-(your age). In this case you would get 180.
2.) Subtract your resting HR. 180-75=105.
3.) Multiply that number by .5 and .85. This would give you 52.5 and 89.25.
4.) Add your resting HR (75) back to both of those numbers. You would get 127.5 and 164.25.
5.) What this means is that your target range should be between 127.5 and 164.25 bpm.

This is 50-85% of your heart rate reserve and is the zone you should stay in. Where you specifically want to stay at in the zone is up to you. If you want lower intensity, longer duration then stay closer to 127.5. If you want higher intensity, shorter duration then stay closer to 164.25. It's all up to you to decide based on what kind of shape you're already in and how you want to train. The 140 bpm you've been using is perfectly fine. It's up to you if you want to change it but there is nothing wrong with what you've been doing.

Thats it!!!!

On an interesting heart rate related side note, the Russians have used HR to determine the rest intervals between sets. When the athletes HR gets to 120 bpm, they will ahve recovered from their previous lift, and are ready for the next one.

It seems to work fairly well. HR spikes high on a set of 5rm squats, and takes about 2-4 minutes to recover to 120, where as a set of biceps curls with a 20rm, only takes 10-30 seconds before HR recovers.
Try it!

[satch9]

thanks for the formula - i'll give that a whirl.

worth bearing in mind that if your CV fitness improves your targets will change otherwise the benefit will be reduced. Your resting HR will fall the fitter you are.

cheers