MAXIMUM HEART RATE

For a better estimation and achievement of desired exercise effects, it is recommended to determine the heart rate zone.


Monitoring your heart rate allows for better control of your workout intensity and its effectiveness. The basis for estimating exercise intensity is your maximum heart rate (MHR) and resting heart rate (RHR). MHR: the maximum heart rate can be accurately calculated using a simple formula (220 minus your age = MHR).

RHR: the resting heart rate can be measured. Take the measurement after a few minutes of rest (sitting, lying down). It is recommended to measure frequently, and the RHR should be the average of multiple readings.


The difference between MHR and RHR is your heart rate reserve (HRR).

WARM-UP AREAS


Warm-up areas are classified based on intensity into AEROBIC and ANAEROBIC zones. You can easily monitor these zones by measuring your heart rate frequency and considering your RHR and the additional percentage of HRR.

Aerobic or oxidative exercise is the level of physical activity where the energy (ATP) needed for muscle function is produced in the presence of oxygen, from carbohydrates (OH) and fats, which are converted into glucose. During longer activities, as OH becomes scarce in the body, more ATP is generated from fats. Because these processes require more energy than glycolysis, the activity intensity decreases. When exercising within the aerobic metabolic zone, we train the oxidative capacity of OH and fats.



Aerobic or oxidative exercise is the level of physical activity where the energy (ATP) needed for muscle function is produced in the presence of oxygen, from carbohydrates (OH) and fats, which are converted into glucose.

During longer activities, as OH becomes scarce in the body, more ATP is generated from fats. Because these processes require more energy than glycolysis, the activity intensity decreases. When exercising within the aerobic metabolic zone, we train the oxidative capacity of OH and fats.

The heart rate zone for aerobic exercise is between RHR +50% and RHR +75%.


Example of intensity


  • Age 40, MHR = 180 (220 - 40)
  • RHR = 50 beats per minute
  • HRR = 130 (50% = 65, 75% = 98)

The zone for aerobic exercise for a healthy 40-year-old is between 115 and 148 beats per minute.


In longer activities, heart rate may theoretically exceed the anaerobic threshold. Often, this is just due to temperature regulation, which increases during prolonged physical activity, while a faster heartbeat allows for more efficient cooling. Similarly, high ambient temperatures can cause a rise in heart rate during exercise.


Higher heart rate in these cases does not mean we are exercising in the anaerobic zone.

The anaerobic threshold (AT) is the exercise zone where anaerobic metabolic processes begin to predominate. Anaerobic metabolism involves the formation of ATP from OH and/or fats with the help of oxygen, but it does not provide sufficient energy for desired intensity or type of physical activity. This process is most active at the start of physical activity and during high-intensity exercise. ATP produced without oxygen results in lactic acid, which accumulates and disrupts muscle function, reducing performance. Intense exercise above the AT often causes the heart rate to the oretically exceed the anaerobic threshold. Regular training improves the body’s ability to operate above this threshold.


With aerobic training, we improve the amount of oxygen that can be delivered to the muscles. To do this, it is necessary to increase the efficiency of the respiratory and cardiovascular systems. In practice, this means being able to sustain longer exertion at a higher heart rate. The basic principle is that training within the aerobic zone improves the body’s oxygen delivery capacity. It also enhances the ability to operate above the anaerobic threshold. Regular training raises the anaerobic threshold, allowing exercising at higher intensities without excessive fatigue.

The Concept2 rowing machine allows us to perform a simple test of maximum heart rate. We recommend doing the test after some training, as poor technique can prevent adequate muscle activation.


  • 8 minutes of rowing at an intensity between RHR +65% and RHR +70% of HRR.
  • Then, every 60 seconds, increase your speed/power by 20-25W (shown on the PM monitor).
  • If you can't increase the speed anymore, try to hold the current pace for another 30-60 seconds.
  • Use the highest heart rate measured during the test for your maximum calculation.


We recommend performing this test after some training, as poor rowing technique can hinder muscle activation!