How to Calculate Your Training Pulse

In order to get the most benefit out of a run or a swim, an athlete needs to get their pulse up into the correct "zone". This zone is easy to calculate if you know how.

Difficulty: Easy

Instructions

Things You'll Need:

• Stopwatch or a watch with a second hand

1. 
    

   Start out by subtacting your age from 220. For example, if you are 40 years old, subtract 40 from 220. This gives a result of 180. This is considered your maximum pulse rate.

2. 
    

   Next multiply .70 by 180, and then multiply .80 by 180. In our example, this would yield 126 and 144 respectively. For a 40 year old , a pulse between 126 and 144 would be considered an ideal training pulse.

3. 
    

   For a quicker way to calculate your training pulse, just multiply .75 times your maximum. In our example, this would work out to .75 times 180 which equals 135. This method gives a real quick target pulse which, when maintained, will be right in the "zone".

Tips & Warnings

• Try taking your pulse after a good 5 or 10 minutes of your workout.
• The best place to take your pulse is at the carotid artery.
• Instead of taking your pluse for a full minute, simply take it for 15 seconds and then multiply by 4.

Resources

• A more technical way to calculate training pulse

[goodselfme]

on 1/21/2009 Great 5* article. I have already recommended you last visit. I learned you can only do that once.