Question
"How do you calculate your maximum heart rate? I am 36 years old and cycle on an exercise bike 5 days a week for about 25 minutes. I check my pulse 3 or 4 times during the 25 minutes and it is usually in the range of 24-27 beats per 10 seconds. How am i doing?

Max Hansen
Toronto, ON

Answer
To estimate max heart rate (HR max), the most accepted method is to subtract your age from 220. In your case that would work out to: 220-36= 184 (Age predicted HR max).

To figure out a training percentage from this number, you also need to find out your resting pulse rate. You can then figure out a target heart rate (THR) using the following formulae:

HR max minus HR rest = HR reserve

Multiply HR reserve by your goal intensity (e.g. 60%, 70%, etc)

Add this number back on to the HR rest figure to determine THR.

Example: assume your HR rest is 70 beats/min. What is the THR that corresponds to 70% of max.?

184-70= 114
114 x 70% (.7) = 79.8
79.8 + 70 = 149. 8

150 beats/ min would be your approx. 70% heart rate.

Keep in mind that actual HR max varies quite a bit in the normal population—by as much as 20-30 beats above or below the age predicted HR max. Based on your age, the heart rates you report (144-162 beats/min) are probably appropriate for you.

Rick Gerwin

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