Heart rate training zone assessments: (submaximal)

Straight Percentage Method

A client’s estimated maximal heart rate (HRmax) is found by subtracting their age from the number 220 (220 – age). Once the client’s HRmax is determined, multiply the estimated HRmax by the appropriate intensity (65–95%)at which the client should work while performing cardiorespiratory exercise to calculate.

Heartrate

Zone one

Maximal heart rate x 0.65
Maximal heart rate x 0.75

Zone two

Maximal heart rate x 0.76
Maximal heart rate x 0.85

Zone three

Maximal heart rate x 0.86
Maximal heart rate x 0.95
HR Reserve (HRR) Method (Karvonen Method)

THR = [ (HRmax – HRrest) x desired intensity] + HRrest

YMCA 3–Minute Step Test
  • Step One: Perform a 3–minute step test by having a client perform 24 steps per minute on a 12-inch step for a total of 3 minutes (roughly 96 steps total). It is important that the client performs the step test with the correct cadence. A metronome or simply stating out loud, “up, up, down, down” can help keep the client stepping at the correct pace.
  • Step two: Within 5 seconds of completing the exercise, the client’s resting heart rate is measured for a period of 60 seconds and recorded as the recovery pulse.
  • Step three: Locate the recovery pulse number in one of the following categories:
  • Step four: Determine the appropriate starting program using the appropriate category:

    steptest

    Poor Zone one (65–75% HRmax)
    Fair Zone one (65–75% HRmax)
    Average Zone two (76–85% HRmax)
    Good Zone two (76–85% HRmax)
    Very good Zone three (86–95% HRmax)
Rockport Walk Test

First, record the client’s weight. Next, have the client walk 1 mile, as fast as he or she can control, on a treadmill. Record the time it takes the client to complete the walk. Immediately record the client’s heart rate (beats per minute) at the 1–mile mark.

Use the following formula to determine the oxygen consumption:

(V.O2) score:132.853 – (0.0769 x Weight) – (0.3877 x Age) + (6.315 x Gender) – (3.2649 x Time) – (0.1565 x Heart rate) = V.O2 score

treadmill

Take score and reference table.

Use this quick site link to compute score and receive result:

Rockport walk test results (Walking about.com)