What is Heart Rate?
The number of heart beats per
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
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
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 - 47= 173 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 65% to 85%
Athletes may train as high as 95% of
Should I train at 65 or 85% of
Dependent upon personal goals
Goal: Weight loss
Fuel source - fats
Goal: ↑ Cardio fitness
85% (athletes train as high as 95% of MHR)
Fuel source - carbohydrates
How do I calculate my THRZ?
220 – age = MHR 220 – 47 = 173 MHR
MHR X .65 = 173 x .65 = 112 bpm
MHR X .85 = 174 x .85 = 147 bpm
THRZ = .65 to .85 THRZ = 112 – 147
Monitoring Heart Rate
Two convenient sites to use
Radial pulse at the base of the thumb of
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
What 3 numbers do you use to
What 2 locations can heart rate be
What should one do if heart rate is
below THRZ? Above?