Here's a better way to figure max heart rate. This is important in figuring training zones – how fast to run intervals, longs, tempos.
217 – (.80 x age) = MHR (for running)
Max heart rate is also sports specific. It will be different running than spinning.
To figure heart rate for training zones:
MHR x Intensity % + RHR (resting heart rate).
For me:
173 MHR – 54 resting heart rate = 119 X intensity (ex. 70%) = 83 + 54 RHB = 137
137 now equals 70% of max heart rate.
Calculating MHR helps you establish the training zones for different kinds of runs.
1. Easy/Recovery = 60 – 70% (long runs up to 75%)
2. Endurance/Strength = 71 – 80% (MP goal is 76-77%)
3. Strength/Long hills = 81 – 85% (tempo runs, just below lactic threshold)
4. Intervals/Hills/Race pace = 86 – 90% (5K and 10Krace pace) (intervals 880s)
5. Speed/Racing (short) = 91 – 100% (sprinting, short races)
RW calculator for training zones
http://www.runnersworld.co.uk/news/article.asp?UAN=1676&V=1&SP=
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This is what I have been searching in many websites and I finally found it here. Amazing article. I am so impressed. Could never think of such a thing is possible with it...I think you have a great knowledge especially while dealings with such subjects.Personal Trainer Directory
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