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2-Month Introduction to Heart Rate Training
Day 004 - Submaximum test #3
Using the training equation to determine your maximum heart rate, then averaging 3 values 
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Sub Max Test #3: Training Equation
With a calculator, complete the following equation:
210 minus = your age minus 5% of your body weight (in pounds) plus 4 for men and 0 for women = mathematically predicted maximum heart rate
Example: Male, 180 pounds, 40 years old
210 - 20 - 9 + 4 = 185 bpm. Estimated maximum heart rate
Your maximum heart rate is best estimated as the average of these three different assessments:
1. Chair Test = _____ bpm
2. Step Test = _____ bpm
3. Training formula = _____ bpm
Average of these three tests = ______ bpm Estimated Maximum Heart Rate
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