MSC-2Dx 25
2. For competitors
Measure your resting heart rate just after awakening in the morning and your maximum heart rate
(perhaps during competition). Then set your target zone according to your goal:
A) For longer physical-endurance
Aiming at races which last for many hours
or over consecutive days:
60% - 70% (aerobic exercise)
B) For physical-endurance which lasts about two hours
70% - 80% (aerobic exercise)
C) For pushing power at full force for about a minute
more than 85% (anaerobic exercise)
D) For instantaneous maximum power which lasts for several seconds (sprinting)
more than 95% (anaerobic exercise)
Training level (%) = x 100
Target heart rate =(Maximum heart rate - Resting heart rate)
x + Resting heart rate
Resting heart rate
Measure your resting heart rate when you are awake in bed in the morning.
Maximum heart rate
The following calculations are generally used: (220 – age) or (240 – 0.69 x age).
For more precise figure, consult a training specialist.
(Target heart rate) – (Resting heart rate)
(Maximum heart rate) – (Resting heart rate)
Training level (%)
100