Determining exercise intensity

• Maximum heart rate (MRH)

  maximum number of times a person’s heart can contract in one minute

  MHR = 220 − age
• Training pyramid:

  Way of calculating how hard you need to train and how long each training session should be.

  Higher the zone, harder you need to work.

  Width of the zone represents the amount of time that you need to train in that zone.
• Calculating training zones:

  • The aerobic zone = 60–85% of (MHR)bpm = (0.60 x MHR)-(0.85 x MHR)bpm
  • The anaerobic zone = 85–95% of (MHR)bpm =(0.85 x MHR)-(0.95 x MHR)bpm
  • The speed zone = 95–100% of (MHR)bpm =(0.95 x MHR)-(1 x MHR)bpm
• The Borg Rating of Perceived Exertion Scale (RPE)

  used to measure exercise intensity by asking a performer to rate their RPE

  RPE × 10 = Heart Rate (HR)

  HR / 10 = RPE