Calculating Training Intensities

This lesson covers the calculations required for training intensity in the Edexcel GCSE PE specification (1PE0). You must be able to calculate maximum heart rate (MHR), determine aerobic and anaerobic training zones, and understand how to use 1RM percentages for weight training. These calculations appear regularly in exam papers and are easy marks if you know the formulae.

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Maximum Heart Rate (MHR)

Formula: MHR = 220 − age

This gives the theoretical maximum number of beats per minute that a person's heart can achieve.

Examples

Age	Calculation	MHR
16	220 − 16	204 bpm
25	220 − 25	195 bpm
40	220 − 40	180 bpm

Exam Tip: Always show your working. Even if you make an arithmetic error, you will gain method marks if the formula and working are correct.

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Training Zones

Once MHR is calculated, training zones are found by calculating percentages of MHR.

Aerobic Training Zone: 60–80% of MHR

This zone develops cardiovascular endurance. Performers can sustain activity for long periods.

Anaerobic Training Zone: 80–90% of MHR

This zone develops anaerobic fitness, speed and power. Activity can only be sustained for short periods.

Worked Example

A 16-year-old wants to train in the aerobic zone.

1. MHR = 220 − 16 = 204 bpm
2. Lower limit = 204 × 0.60 = 122.4 bpm (round to 122 bpm)
3. Upper limit = 204 × 0.80 = 163.2 bpm (round to 163 bpm)
4. Aerobic training zone = 122–163 bpm

The same 16-year-old wants to know their anaerobic zone.

1. MHR = 204 bpm
2. Lower limit = 204 × 0.80 = 163 bpm
3. Upper limit = 204 × 0.90 = 184 bpm
4. Anaerobic training zone = 163–184 bpm

graph LR
    A["Rest<br>(~60 bpm)"] --> B["Below threshold<br>< 60% MHR"]
    B --> C["Aerobic Zone<br>60-80% MHR<br>CV endurance"]
    C --> D["Anaerobic Zone<br>80-90% MHR<br>Speed/power"]
    D --> E["Max effort<br>90-100% MHR"]

    style C fill:#27ae60,color:#fff
    style D fill:#e74c3c,color:#fff

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1RM Percentages for Weight Training

1RM (one-rep max) is the maximum weight a person can lift once with correct technique.

Training loads are calculated as percentages of 1RM:

Training Goal	% of 1RM	Reps	Sets
Maximal strength	80–100%	1–5	3–5
Power	60–80%	6–10 (fast)	3–5
Hypertrophy (muscle size)	70–85%	8–12	3–4
Muscular endurance	50–70%	12–20	2–3

Worked Example

A performer's 1RM for bench press is 60 kg. They want to train for muscular endurance.