Determine maximum heart rate

I've been following Jenny Hadfield's marathon training on the ScotiaBank Training pages. I've been finding it difficult to run at my 65-75% of max heart rate as I felt it was too slow.

I was using the 220 - Age = Maximum heart rate, which was 184. That left me with:
65% - 119.6
75% - 138
80% - 147.2

I did some more research and found another way to calculate it.
1st I need my actual maximum heart rate. askcoachjenny @ Runner's World mentions how to determine your maximum heart rate. I tried it out today and found my maximum to be 181.
I found my resting heart rate by placing the heart rate monitor while sleeping & grabbed the average. I did this 3 times & found it to be 68.6

Here is the formula to determine your heart rate zones:

[Max Heart Rate - Resting HR x training zone + Resting HR]

65% - [181 - 68.6 * 0.65 + 68.6] = 141.6
75% - [181 - 68.6 * 0.75 + 68.6] = 152.9
80% - [181 - 68.6 * 0.8 + 68.6] = 158.5

These heart rates seem more reasonable to me & will be using these for my marathon training.

Blog Category: 
Web Analytics