The formula used is Karvonens formula: (Max heart rate - Rest heart rate) \cdot percentage of intensity + Rest Heart Rate
This application can be used to check in which range you train - how soon you get exhausted.
To measure max heart rate either use one of the formulas
A more accurate alternative is to use a heart rate watch and test your self with bursts of running in small intervals.
For rest heart rate you have to measure your heart rate, either with a finger on you wrist and a watch or with a heart rate watch. Do it when you get out of bed in the morning, and make several tests over a period of 2-3 minutes.
|Percentage||Heart Rate||Zone description|
|100%||Up till here is the max-zone. You can only train i this for a short period of time. Though it is in this zone you train your maximum speed.|
|95%||The anaerobic zone. When training in this zone the body will avoid burning fat and instead use glucose depots of the muscles. When working in this zone the body cannot consume the lactic acid and thus a burning sensation is present in the muscles.|
|85%||Up till here the training is hard but aerobic. As up to moderate, but with more workload.|
|80%||Up till here the training is moderate - the muscles are working with transporting oxygen to and CO2 from the working muscles. When in shape this interval can be used for longer bike rides and so on.|
|70%||Up till here the training is low - restitution and so on.|
|60%||Up till here the training intensity is very low/does not count as training|