Heart Rate Calculations | Running Pace Chart | Home

Heart rate chart is courtesy of  Boulder Tri Sports...if you'd rather not do the math, go to Boulder Tri Sports for an interactive heart rate calculator.

Resting heart rate (RHR):        ________

Estimated maximum heart rate (EMHR):  ________

(220 – your age = EMHR)

Heart rate reserve (HRR): EMHR – RHR = HRR:   ________

Level	Formula for HR values	Calculated HRs Lower - Upper	Type of workout	Physiological adaptations
One	Lower limit = HRR x .60 + RHR Upper limit = HRR x .70 + RHR	______ - ______	Overdistance, Strength	Aerobic energy sources Aerobic energy pathways Capillary density Mitochondria proliferation Free fatty acid Mobilization
Two	Lower limit = HRR x .71 + RHR Upper limit = HRR x .75 + RHR	______ - ______	Endurance, Strength, Speed	Aerobic energy sources Aerobic energy pathways
Three	Lower limit = HRR x .76 + RHR Upper limit = HRR x .80 + RHR	______ - ______	Endurance, Strength	Aerobic energy sources Recruitment of FOG fibers Aerobic glycolysis Oxygen transport system
Four	Lower limit = HRR x .81 + RHR Upper limit = HRR x .90 + RHR	______ - ______	Intervals, Race / Pace	Aerobic energy pathways Anaerobic energy pathways Recruitment of FOG fibers Anaerobic threshold  (AT) Oxygen transport system Lactic acid clearance
Five	Lower limit = HRR x .91 + RHR Upper limit = HRR x 1.0 + RHR	______ - ______	Racing, Speed, Peaking Sprints	Anaerobic energy sources Fast-twitch FG Fiber recruitment Neuromuscular speed coordination