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The Easiest Way to Calculate Heart Rate Zones


Maximum heart rate, target heart rate zone, resting heart rate: You’ve probably heard all of these terms at one point or another, but is it really clear what they mean and why they’re important?

Maximum heart rate and resting heart rate can help you easily and accurately calculate your heart rate zones.

Whether your goal is to stay healthy for your family or to achieve a breakthrough performance, this easy-to-use heart rate zone calculator is a great tool for your fitness journey.

Why is resting heart rate important and how to calculate it

Your resting heart rate is exactly as the name says – your heart rate when you are at rest. The best time to test your resting heart rate is right when you wake up in the morning. 

How to find resting heart rate in 4 easy steps

  1. Put your left pointer and middle finger on your right wrist (palm facing up).
  2. Place the two fingers on your radial artery, which is in line with your left thumb. You may need to feel around to find your pulse.
  3. Count the number of times you feel your pulse over 15 seconds. 
  4. Multiply that number by 4 to find your resting heart rate in beats per minute (bpm).

Did you know that…?

Resting heart rate is a really good indicator of fitness level. The lower your resting heart rate, generally the more fit you are.

Note: This does not mean that someone with a lower resting heart rate than you is fitter than you. However, a decrease in your resting heart rate is a good indicator that you are getting healthier and fitter.

Why you should know your resting heart rate

The faster you can return to your resting heart rate when doing  aerobic activity, the more energy you will have to do the things you love, like spending time with friends and family or racing your first 5k.

Calculate max heart rate

To identify your personal target heart rate zone, you must first calculate your maximum heart rate. The easiest and safest way to calculate your maximum heart rate is using the Karvonen Method: 220 – your age = your maximum heart rate. This method is accurate enough for most people and is a good starting point to base your heart rate zone training.

Then, you will need to take 85% of your maximum heart rate in order to find out your target heart rate zone for maximum performance.

It’s even easier with this heart rate calculator:

Let’s use a 35-year old person as an example:

  • max heart rate = 220 – 35
  • max heart rate = 185
  • target heart rate for max performance = max heart rate x .85
  • target heart rate = 185 x .85
  • target heart rate = approx. 157

Getting healthy and staying fit requires training in an appropriate heart rate zone. The easiest way to do this is by wearing a heart rate monitor or smartwatch. Many of the most popular devices are compatible with the adidas Running and adidas Training apps to make tracking your health and fitness easy and fun.

The app guides your workouts so that you are always in the most effective heart rate zone for your unique body.

5 beginner tips for heart rate zone training

Working out can seem overwhelming, especially when you are short on time and energy after work. Using the latest tech and the adidas Runtastic apps makes staying on top of your workouts easy, so all you have to do is show up and let the app guide your training. 

Here are five beginner tips to keep in mind when starting heart rate zone based workouts:

  1. Slow down if you find yourself in too high a heart rate zone for your goals.
  2. Heart rate fluctuates daily and can change based on things like caffeine intake or dehydration.
  3. Heart rate zones are a tool to help you achieve your health goals, not the result.
  4. Your body is unique. Don’t be tempted to compare your zones with others.
  5. Listen to your body. You will get a better sense of your heart rate zone when you work out more.

Note: The above-mentioned tips and calculations apply to healthy individuals. If you have any heart problems, are on any medication, or have been advised by your doctor to stay within a certain bpm range, make sure you follow their instructions. And, as always, check with your doctor before starting any new fitness regimen.



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