3.5.1 Calculating training zones

• The formula for calculating MHR is MHR = 220 - Age


  True
• Match the training zone with its heart rate percentage of MHR:

  Recovery ↔️ 50-60%

  Endurance ↔️ 60-80%

  Tempo ↔️ 80-90%

  Interval ↔️ 90-100%
• The highest number of times your heart can beat per minute during exercise is called your Maximum Heart Rate
• What is the formula for calculating Maximum Heart Rate (MHR)?

  MHR = 220 - Age
• The MHR formula provides an estimate
• Calculate the lower and upper heart rate limits for each training zone:

  1️⃣ Recovery Zone: 50-60% of MHR

  2️⃣ Endurance Zone: 60-80% of MHR

  3️⃣ Tempo Zone: 80-90% of MHR

  4️⃣ Interval Zone: 90-100% of MHR
• What is the Maximum Heart Rate (MHR)?

  Heartbeats per minute during exercise
• What is the estimated MHR for a 16-year-old?

  204 bpm
• Match the training zone with its heart rate percentage of MHR:

  Recovery ↔️ 50-60% of MHR

  Endurance ↔️ 60-80% of MHR

  Tempo ↔️ 80-90% of MHR

  Interval ↔️ 90-100% of MHR
• Steps to calculate heart rate limits for each training zone:

  1️⃣ Calculate your MHR using the formula

  2️⃣ Determine the heart rate percentage for each zone

  3️⃣ Calculate the lower limit of each zone

  4️⃣ Calculate the upper limit of each zone
• The lower limit for the Recovery Zone is 50% of MHR.
• Match the training zone with its heart rate limits for an MHR of 204 bpm:

  Recovery ↔️ 102-122 bpm

  Endurance ↔️ 122-163 bpm

  Tempo ↔️ 163-184 bpm

  Interval ↔️ 184-204 bpm
• The target heart rate for the Endurance Zone is 60-80% of MHR.
• To calculate the lower and upper heart rate limits for each training zone, you need to use the percentage ranges provided and your MHR
• If your MHR is 204 bpm, what is the lower heart rate limit for the Recovery Zone?

  102 bpm
• If your MHR is 204 bpm, what is the upper heart rate limit for the Endurance Zone?

  163 bpm
• To calculate your MHR, you can use the formula: MHR = 220 - Age
• Match each training zone with its target heart rate percentage of MHR:

  Recovery ↔️ 50-60% of MHR

  Endurance ↔️ 60-80% of MHR

  Tempo ↔️ 80-90% of MHR

  Interval ↔️ 90-100% of MHR
• What is the lower heart rate limit for the Recovery Zone if your MHR is 204 bpm?

  102 bpm
• The Recovery Zone uses 50-60% of MHR.


  True
• The formula to calculate MHR is 220 - Age.
• MHR can be used to identify target heart rate percentages for different training zones.

  True
• What are the specific fitness goals achieved by using training zones?

  Endurance, speed, recovery
• Maximum Heart Rate (MHR) is the highest number of times your heart can beat per minute during rest.

  False
• What is the formula used to calculate MHR?

  MHR = 220 - Age
• The formula to calculate MHR provides an exact value, not an estimate.

  False
• What is the primary goal of using training zones in workouts?

  Optimize fitness goals
• Match each training zone with its corresponding heart rate percentage of MHR:

  Recovery ↔️ 50-60% of MHR

  Endurance ↔️ 60-80% of MHR

  Tempo ↔️ 80-90% of MHR

  Interval ↔️ 90-100% of MHR
• If your MHR is 204 bpm, the upper heart rate limit for the Recovery Zone is 122 bpm
• Maximum Heart Rate (MHR) is the highest number of times your heart can beat per minute during exercise.


  True
• What is the estimated MHR for a 16-year-old?

  204 bpm
• Training zones help you optimize your workouts to achieve specific fitness goals, such as improving endurance
• Order the steps to calculate heart rate limits for each training zone:

  1️⃣ Recovery Zone: Lower Limit = 50% of MHR, Upper Limit = 60% of MHR

  2️⃣ Endurance Zone: Lower Limit = 60% of MHR, Upper Limit = 80% of MHR

  3️⃣ Tempo Zone: Lower Limit = 80% of MHR, Upper Limit = 90% of MHR

  4️⃣ Interval Zone: Lower Limit = 90% of MHR, Upper Limit = 100% of MHR
• What is the estimated MHR for a 16-year-old?

  204 bpm
• Training zones can help improve endurance, build speed, and aid recovery.


  True
• Match each method to monitor heart rate with its description:

  Heart Rate Monitors ↔️ Wearable devices that continuously measure heart rate

  Fitness Trackers ↔️ Wearable devices that track fitness metrics

  Manual Pulse Check ↔️ Feeling pulse at wrist or neck to count heart rate
• Accurately measuring heart rate is crucial to ensure you are training within your target heart rate zones.
• What is the upper limit of the MIT training zone as a percentage of MHR?

  90%
• Which method uses wearable devices to continuously measure heart rate during training?

  Heart Rate Monitors
• Fitness trackers provide the most precise way to monitor heart rate during exercise.


  True