SMSU Fitness Center
Use This Worksheet to Calculate Your Own Aerobic & Anaerobic Training Ranges
Estimated Maximum Heart Rate (MHR): Estimated Resting Heart Rate (RHR)
220 - 22 = 198 56
your age MHR
Estimated Heart Rate Reserve (HRR): 198 - 56 = 142
MHR RHR HRR
Aerobic Range:
142 x 0.5 = 71 71 + 56 = 127 Aerobic
HRR x1 x1 RHR low end of Aerobic THRR Work Between
142 x 0.75 = 106.5 106.5 + 56 = 162.5 127 - 163
HRR x2 x2 RHR high end of Aerobic THRR
Anaerobic Range:
142 x 0.8 = 113.6 113.6 + 56 = 169.6 Anaerobic
HRR x1 x1 RHR low end of Anaerobic THRR Work Between
142 x 0.85 = 120.7 120.7 + 56 = 176.7 170 - 177
HRR x1 x1 RHR high end of Anaerobic THRR