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Discussion: Question on max bpm

Subject: Question on max bpm

By: francisco a.

Written on: Monday May 07, 2012

Message: Dear ontriers i change my goal for 2012 i am going to la ruta de los conquistadores on costarica on november

I am on base training but have a fundamental doubt about my pulse my máximum pulse is 187 and my resting pulse is 50
How can i calculate my percentaje ?

Dividing 187 or taking 50 out of 187 and then calculate The %

I should know that by now since i Been training for a couple of years but is The first time i am doing it with a heart rate monitor

Sorry for The spanglish

Subject: RE: Question on max bpm

By: Jim K.

Written on: Monday May 07, 2012

Message: forget about the 50...if your max is 187 then your training zones should be a % of that number. Good luck!!

Subject: RE: Question on max bpm

By: Clyde W.

Written on: Monday May 07, 2012

Message: As Jim says, you need to find your zones as a percentage of your max heart rate. The best way to do this is to take a treadmill test (or bike trainer for biking) with someone with equipment to measure your blood lactate levels as your intensity increases. There is also equipment to measure your oxygen consuption from which your lactate levels can be estimated, but the former method is better. From this you will know what your anaerobic threshold (AT) level is and can also determine your training 'zones'. If you don't have access to such a facility or prefer not to drop the $200-300 you'll spend, then you can estimate your AT using a home test.

Warm up for ten minutes and then run for 30 minutes at an effort level that you can sustain for the whole time, and probably a bit longer. In other words it should be tough but you should not have to slow down. Record your average heart rate for the last 20 minutes of that 30 minute effort, and that will be about your AT.

i

Subject: RE: Question on max bpm

By: Suzanne C.

Written on: Monday May 07, 2012

Message: Ditto above.

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