Training based on your heart rate is a more effective method than estimating your level of perceived exertion. Basing your training on subjective measures such as how you feel during training is less accurate than training in objective heart rate zones. Your heart rate is easy to monitor and manipulate, based on how hard you train, the kind of training you are doing, and how well hydrated and well rested you are during training. All of these factors can skew your perceived rate of exertion and make training based on calculations of your maximum heart rate a valuable tool.

Determine Your Maximum Heart Rate

Estimate your maximum heart rate quickly by subtracting your age from 220. Based on this calculation, a 32-year-old's maximum heart rate is 188 beats per minute, while a 56-year-old's maximum heart rate is 164 beats per minute.

Determine your maximum heart rate more accurately by having an oxygen uptake test administered at a university kinesiology lab or similar sports-monitoring facility. The maximum oxygen uptake test utilizes a bike or treadmill and is administered under careful supervision.

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