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TODAY, RUN FOR 20 MINUTES AT 60% OF YOUR MAXIMUM HEART RATE (MHR): For the workouts in this training program, you'll use your maximum heart rate (MHR) as a way to measure how hard you're working. To calculate your MHR, use this formula: 220 minus your age = your Maximum Heart Rate (MHR) in beats per minute. For example, if you're 45 years old, your MHR is 220 minus 45, or 175 beats per minute. This means the maximum number of times your heart can beat per minute when you're exerting yourself as hard as you can. (There are other ways to calculate the MHR, but for our purposes this formula is fine.) Now, to get the other numbers you'll need for this program, calculate 50%, 60%, 70%, and 80% of your MHR. If your MHR is 175, these numbers are 88, 105, 123, and 140 beats per minute respectively. Tomorrow we'll discuss different strategies for monitoring your HR.
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