Heart Rate Zones and how to figure it all out!

Okay.. so how do you figure out your heart rate zones for working out? And why do you want to know? Good questions..

Here's how you figure it all out.. and I'll use me as an example!

Age = 44 years old
Resting heart rate = 45 (take your pulse for 1 min or do 15 seconds (count each beat) and multiply by 4) yes, mine is low.. it's always been low.. yours might be around 55 or higher..

Here's the simple  formula..
 208 - ( .7 x age ) = ______ Max Heart rate

208 - (.7 x 44 ) = 177.2 is my max heart rate,  Zone 3

So what do you do with that number?

Here's how you calculate each zone 1, 2 & 3 (Still following?)

(MHR - RHR) x 40%  + RHR =______ Zone 1

(MHR - RHR) x 60%  + RHR =______ Zone 2

(MHR - RHR) x 85%  + RHR =______ Zone 3

Just to let you know what this stands for.. 

MHR= Maximum Heart Rate

RHR = Resting Heart Rate

My results: 

(177.2 - 45) x 40% + 45 =  97.88 Zone 1, Range = (97.88 - 123)

(177.2 - 45) x 60% + 45 = 124.32, Zone 2, Range = (124.32 - 156)

(177.2 - 45) x 85% + 45 = 157.37, Zone 3, Range (157 - 177) Max!!!! 

If you use a heart rate monitor when working out.. you can see what Zone you are in .. 

I wear a heart rate monitor when running and my heart rate averages 131 for 80% of my workout. I start out lower 125 (it's tough to start out..warm up) and end a lot higher 155 (sprints the last 2 minutes). 

For most of my workout I'm in Zone 2.. which is where you want to be for 80% of the time.. Exactly where I should be. now if you are just starting a cardio program.. stay in Zone 1.. until you can do 30 minutes of cardio.. then go up to Zone 2.. 

I did notice when I ran that 1/2 marathon my heart rate averaged 151..154 If I remember correctly.. at the upper end of my zone 2..