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To improve fitness, you must exercise at the right intensity. If you train too gently, your body will not adapt; if you train too hard for too long, you risk injury or overtraining. The concept of training thresholds helps performers and coaches identify the correct exercise intensity. This lesson covers the aerobic and anaerobic training thresholds, maximum heart rate, and how to calculate and apply target training zones — all essential content for the Edexcel GCSE PE specification (1PE0 — Topic 2: Physical Training).
Before you can work out your training thresholds, you need to know your maximum heart rate (MHR). This is the highest number of times your heart can beat per minute during maximal exercise.
MHR=220−age
| Age | MHR (bpm) |
|---|---|
| 14 | 206 |
| 15 | 205 |
| 16 | 204 |
| 20 | 200 |
| 30 | 190 |
| 40 | 180 |
Exam Tip: You must memorise this formula. Edexcel questions regularly ask you to calculate MHR for a performer of a given age. Always show your working in calculation questions — you can still earn marks even if your final answer is wrong.
A training threshold is the minimum intensity (expressed as a percentage of MHR) at which a person must exercise to gain a fitness benefit from that particular energy system. Training below the threshold will not produce significant physiological adaptations in that zone.
There are two main training thresholds:
| Threshold | % of MHR | Energy System Trained |
|---|---|---|
| Aerobic training threshold | 60–80% of MHR | Aerobic system |
| Anaerobic training threshold | 80–90% of MHR | Anaerobic system |
When you exercise at 60–80% of your maximum heart rate, you are working in the aerobic training zone. At this intensity:
For a 16-year-old:
MHR=220−16=204 bpm
Lower limit=204×0.60=122 bpm
Upper limit=204×0.80=163 bpm
So the aerobic training zone for a 16-year-old is 122–163 bpm.
Exam Tip: Always show every step of the calculation — MHR first, then each boundary. Marks are awarded for the process, not just the final answer.
When you exercise at 80–90% of your maximum heart rate, you are working in the anaerobic training zone. At this intensity:
For a 16-year-old:
MHR=220−16=204 bpm
Lower limit=204×0.80=163 bpm
Upper limit=204×0.90=184 bpm
So the anaerobic training zone for a 16-year-old is 163–184 bpm.
graph TD
A["Maximum Heart Rate<br>(MHR = 220 − age)"] --> B["90% MHR"]
A --> C["80% MHR"]
A --> D["60% MHR"]
B --- E["Above 90% MHR<br>Very high intensity — risk of overtraining"]
C --- F["80–90% MHR<br>ANAEROBIC TRAINING ZONE<br>Develops speed and anaerobic power"]
D --- G["60–80% MHR<br>AEROBIC TRAINING ZONE<br>Develops cardiovascular endurance"]
D --- H["Below 60% MHR<br>Below aerobic threshold — limited fitness benefit"]
Training thresholds are important because they allow performers and coaches to:
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