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years.
If you have done some hard training in recent weeks and know that you can safely reach maximum heart
rate, you can safely take a test to determine your HR
max
yourself. Having a training buddy with you during
the test is recommended. If you are uncertain, consult your physician before undertaking the test.
Here is an example of a simple test.
Step 1: Warm up for 15 minutes on a flat surface, building up to your usual training pace.
Step 2: Choose a hill or stairwell that will take more than 2 minutes to climb. Run up the hill/steps once,
building to as hard a pace as you can hold for 20 minutes. Return to the base of the hill/steps.
Step 3: Run up the hill/steps again, building towards a pace you could just about hold for 3 kilometers.
Note your highest heart rate. Your maximum is approximately 10 beats higher than the noted value.
Step 4: Run back down the hill, allowing your heart rate to drop 30-40 beats per minute.
Step 5: Run up the hill/steps once again at a pace that you can only hold for 1 minute. Try to run halfway
up the hills/steps. Note your highest heart rate. This brings you close to your maximum heart rate. Use this
value as your maximum heart rate to set training zones.
Step 6: Make sure you get a good cool-down, a minimum of 10 minutes.
Heart Rate Value in a Sitting Position
HR
sit
is your average heart rate when completely still (i.e. while sitting). To easily determine HR
sit
, wear
your heart rate sensor, sit down, and do not engage in any physical activity. For a more precise
measurement, repeat the procedure several times and calculate your average.
Heart Rate Reserve
Heart rate reserve (HRR) is the difference between maximum heart rate (HR
max
), and resting heart rate
(HR
rest
)*. HRR is used to calculate exercise heart rates. It is the range within which heart rate varies
depending on exertion level. HRR equals oxygen uptake reserve (VO
2
R).
Exercise heart rate can be determined by using the Karvonen formula**. Add the given percentage of heart
rate reserve to resting heart rate.
Exercise HR = % of target intensity (HR
max
– HR
rest
) + HR
rest
Example:
Target intensity 70 % HRR for a person with HR
max
201 bpm and HR
rest
50 bpm
Exercise HR= 70% (201-50) + 50
Exercise HR=156 bpm
For a precise exercise heart rate, you need your exact HR
max
and HR
rest
. When using estimated HR
max
,
exercise heart rate values are always estimates.
*In Polar RS800CX training computer, the heart rate value during a resting state is measured in a sitting
position (HR
sit
). This is for practical reasons since HR
sit
is used in energy expenditure calculation because
of accuracy. HR
sit
matches the low intensity to which different exercise intensities can be compared.
**Karvonen M, Kentala K, Mustala O. The effects of training on heart rate: a longitudinal study. Ann Med
Exp Biol Fenn 1957; 35: 307-315.
Heart Rate Variability
Heart rate varies with every heartbeat. Heart rate variability (HRV) is the variation of beat to beat intervals,
also known as R-R intervals.
ENGLISH
Background Information 55