HR Training Zones - Adventures In Movement
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Borg ScaleHRM Training Zone Calculator
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Effort levelGear/ZoneHR
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620%Age59yrs
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730%Very, very light | RestResting Heart Rate (RHR)47bpm
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840%Maximum Heart Rate (MHR)166.85bpm
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950%Very light | gentle walkWorking Heart Rate (WHR)119.85bpm
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1055%1Gentle nasal breathingMaffetone easy aerobic zone121111
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1160%Fairly light118.9
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1265%2Easy nasal breathingZone
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1370%Somewhat hard | steady pace130.9160%118.9Fat burning and re-energise glycogen stores
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1475%3Nasal breathing270%130.9Develop oxygen transportation systems
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1580%Hard142.9380%142.9Improve lactic acid threshold
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1685%4148.9485%148.9Lactic thresehold
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1790%Very hard5154.9590%154.9Speed
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1895%
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19100%Very, very hard
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Heart rate variations for a given intensity

A reduction in heart rate for a given intensity is usually due to an improvement in fitness but a number of other factors might explain why heart rates can vary for a given intensity:

• Dehydration can increase the heart rate by up to 7.5%
• Heat and humidity can increase the heart rate by 10 beats/minute
• Altitude can increase the heart rate by 10 to 20%, even when acclimatised
• Biological variation can mean the heart rate varies from day to day by 2 to 4 beats/minute

MACKENZIE, B. (1997) Heart Rate Training Zones [WWW] Available from: https://www.brianmac.co.uk/hrm1.htm [Accessed 23/8/2018]
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