HIIT-HRM's-Heart rates

Celestia

Can someone help me with calculating the proper heart rate zones and intervals for doing HIIT? I just got an HRM (Timex Ironman Personal Trainer) and need help setting the zones and interval.

SamiRose

The way I use is a very accurate technique!! It's a ACSM (american college of Sports Medicine) Protocol.

I use the Heart Rate Reserve Method. (HRR)

goes like this...
HRmax-RestingHR=HRR
(HRR)(Desired exercise Intensity) + RestingHR ---> Do this twice for your low and high intensity

Now I'll do an example equation for you....

198-68=130
130(.65)+ 68 = 152.5 (LOW)
130(.80) + 68 = 198.85 (HIGH)

Now thats a pretty strict/ intense range. I'd do honesty about 60%-.75%. Thats some good numbers for a good HIIT training workout. I do HIIT A LOT!!!! I love HIIT, and would recommend it to many people. For me, my range is roughly 147 at the low and 184 at the high. This is an accurate method because it takes your resting heart-rate into account. This is very induvisualized method. Feel free to send me a message if this is at all confusing or if you have any further questions.

Good luck!!!

XFitMojoMom

posting to go to 'my topics'

I'm off to look for one this afternoon. Maybe the fitness depot or the running room.

Celestia

thanks Sami-This is exactly what I was looking for. Something to give me the ranges. Your help is much appreciated I'm going to plug in my numbers right now!

Mojogurl-I hope you have a good time shopping for one, an HRM is one of the best investments you can make for your fitness/health. I love mine and I shopped around online and was definitely checking the Polar F6, but settled on a different brand based on functions (like kcal counting and HRZ) and of course $$$ :ohwell: