RHR – Resting Heart Rate THR = Target Heart Rate
220-AGE=_________-RHR=________x .75*=________+RHR=_______THR
The guidelines below are for apparently healthy individuals. Anyone beginning and exercise or fitness regimen should first have a complete physical with their doctor and receive approval to continue.
*Use 55-60% for beginner runners easy / recovery runs
*Use 65-70% for veteran runners easy/recovery runs
*Use 75% for daily and long runs (non-recovery)
*Use 85-90% for Tempo Steady State Runs (85%) and Tempo Intervals (90%)
*90% + for V02 Max and Interval (Speed) training sessions of 3-5:00 per interval with 2/3 recovery.