1. Subtract your age from 180 (180 - age).
2. Modify this number by selecting one of the following categories:
A. - If you have or are recovering from a major illness (heart disease, any operation, any hospital stay) or on any regular medication, subtract 10.
B. - If you have not exercised before, you have exercised but have been injured or are regressing in your running, or you often get colds or flu or have allergies, subtract 5.
C. - If you have been exercising for up to 2 years with no real problems and have not had colds or flue more than once or trice a year, subtract 0.
D. - If you have been exercising for more than two years without any problems, making progress in competition without injury, add 5.
For examply, if you are 30 years old and fit into category (B): 180 - 30 = 150, and 150 - 5 = 145. This is your maximum aerobic heart rate. For efficient base building, you should train at or below this level throughout your base period.
USEFUL LINKS:
Heart-Rate Zone Calculator
Training Zones
Heart Rate Training Zones
Target Heart Rate Calculator
Heart Rate Training Zone Calculator
