In order to train the correct energy production systems within your body you need to know either your heart rate zones for general training, or pace zones for flat interval training.
Tip: If you train via perceived exertion, you are just guessing. Get yourself a HR monitor.
You first need to find your max heart rate (HR) within your chosen endurance sport (it will change depending on the muscles you use). The fastest way to do this is to subtract your age from 220 for males & 226 minus your age for females. The result is an age-predicted maximum beats per minute.
This method does not take into account your fitness level or inherited genes, which can make your true maximum heart rate 10 to 20 beats per minute higher or lower than the age-predicted number.
A second method to calculate your maximum heart rate is to have an exercise tolerance or stress test. This usually is supervised by a physician or sports scientist and performed in a hospital or clinical setting in three-minute stages, during which the speed and incline continue to increase in an effort to elevate your heart rate until it climbs to its highest level.
Tip: It is ideal to have your VO2 max & HR measured simultaneously.
As soon as you wake up in the morning, feel for your corroded pulse & count the beats per minute. You should do this over several days to get the mean.
Tip: If this reading is higher than normal in the future it may be that you are over-training or are becoming sick.
Measured resting HR (MRHR) _______
Estimated max HR (EMHR) _______
Heart rate reserve (HRR): EMHR - MRHR = HRR _______