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My target heart rate for endurance training based on my age is about 135 beats per minute. Do I have to take into account, that I have a low resting heart rate or is that irrelevant. My resting heart rate is only 45 beats per minutes. Does this also lower my target heart rate?

Demento
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  • how did you come up with 135 for your age? – Ryan Miller Sep 04 '11 at 12:54
  • If you really want to know YOUR specific threshold/zones for training, you'll want to get a lactic threshold test done. Any other method/formula (except field testing) is slightly better than guessing. – Ryan Miller Sep 04 '11 at 12:55
  • @Ryan: From the first diagram in this thread - http://fitness.stackexchange.com/questions/1015/how-do-i-workout-my-heart-rate-zones-for-training

    I am currently 30 years old.

     – Demento Sep 04 '11 at 13:29
  • Yeah, I figured. Charts like those are estimates at best. It's enough to get you started, but if you are training for an endurance event, I'd go a different route. – Ryan Miller Sep 04 '11 at 15:49
  • These links may provide some info http://fitness.stackexchange.com/questions/272/is-there-a-definitive-way-to-calculate-a-target-heart-rate-for-a-cardiovascular-w http://www.thewalkingsite.com/thr.html – Fattie Sep 04 '11 at 17:15
  • Thanks for the advice so far, I got everything I needed to know. Lactic threshold test would be too much for me, because I don't train for a high class endurance event and a rough estimate is good enough right now. – Demento Sep 04 '11 at 19:53

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The Karvonen Formula shows you how to calculate your target heart rate taking into consideration your resting heart rate and your heart rate reserve.

Karvonen Formula: (MHR - RHR) x _% + RHR = THR

MHR is your maximum heart rate and is calculated by: MHR = 206.9 - (0.67 x age) (This a newer formula than the old 220 - age).

RHR is your resting heart rate.

THR is your target heart rate.

BackInShapeBuddy
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  • This would mean a THR of 144,26 for me. Sounds reasonable and would fit into the diagram in http://fitness.stackexchange.com/questions/1015/how-do-i-workout-my-heart-rate-zones-for-training for my age. – Demento Sep 04 '11 at 19:48