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Important: This method is only suitable for well-trained athletes, as it puts extreme demands on the body. For less trained people or people with health concerns, such an intensive test can be risky and lead to overexertion or circulatory problems. It is therefore advisable to consult a doctor before such tests or to resort to a less stressful method, such as the rule of thumb.
Rule of thumb:
The simplest method for calculating the maximum heart rate is the rule of thumb:
Maximum heart rate
(MHR) = 220 – Age
This formula provides a rough guide that is sufficient for most amateur athletes to determine their training areas.
Yes, there are! Women have an average higher heart rate than men at submaximal loads. This was investigated in a study by Prof. Dr. Kuno Hottenrott and Dr. Gert Neumann at the Institute for Performance Diagnostics and Health Promotion at the Martin Luther University Halle-Wittenberg. They found that women have about 10 beats per minute more than men at a lactate concentration of 2 mmol/l. At 4 mmol/l, it is still about 7 beats per minute.
The reason for this is simple: women’s hearts are smaller and pump less blood per beat, which means that the heart has to beat faster to meet the same oxygen demand of the muscles.
Interestingly, the study also showed that these differences decrease with increasing load. There was no difference between men and women in maximum heart rate. However, these deviations play a subordinate role for recreational athletes who simply want to become fitter.
The findings are particularly valuable for precise training control in endurance sports. The authors have even developed a gender-specific formula for optimal training heart rates, which can help to better adapt training areas. The details can be found in the publication: Gender-specific formula for optimal training heart rates, published in the Swiss Journal of Sports Medicine and Sports Traumatology (2012, Volume 60, Issue 3, pages 102–105).
As always, listen to your body and adjust your training individually!
Please read our article ,,Rowing correctly and rowing technique on the rowing machine” to be more informed.
No, the maximum heart rate is genetically determined and decreases with age. However, regular training can increase the efficiency of your cardiovascular system, which leads to a lower resting rate and a higher load capacity.
The resting pulse is the heart rate in a relaxed state, e.g. in the morning after waking up. It provides information about your general fitness. A trained athlete often has a resting pulse between 40 and 60 beats per minute, while the average is 60–80. A low resting pulse indicates a stronger and more efficient heart.
The easiest method is to use a heart rate belt or a smartwatch. The AUGLETICS Eight Style rowing machine supports Bluetooth heart rate belts that display your heart rate in real time on the large touchscreen. The integrated Virtual Coach also helps you to maintain your optimal pulse range.
What is the Tanaka formula
Formula according to Tanaka (more accurate for people of different fitness levels):
MHF=208−(0.7×Alter)MHF=208−(0.7×Alter)
Example: At 30 years, the result is 208−(0.7×30)=187208−(0.7×30)=187 beats per minute.
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