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.

1. Training range = 50–70% of 1RM
2. Lower load = 60 × 0.50 = 30 kg
3. Upper load = 60 × 0.70 = 42 kg
4. Training load = 30–42 kg for 12–20 reps

The same performer wants to train for maximal strength.

1. Training range = 80–100% of 1RM
2. Lower load = 60 × 0.80 = 48 kg
3. Upper load = 60 × 1.00 = 60 kg
4. Training load = 48–60 kg for 1–5 reps

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Linking Calculations to Training Methods

Training Method	Relevant Calculation
Continuous training	MHR × 60–80% (aerobic zone)
Fartlek training	Varies between aerobic and anaerobic zones
Interval training	MHR × percentage (depends on goal)
HIIT	MHR × 85–100% (near-maximum)
Weight training	1RM × percentage (depends on goal)

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Practice Questions

1. Calculate the aerobic training zone for a 20-year-old.

   • MHR = 220 − 20 = 200 bpm
   • Lower = 200 × 0.60 = 120 bpm
   • Upper = 200 × 0.80 = 160 bpm
   • Answer: 120–160 bpm

2. A performer has a 1RM of 80 kg for squats. Calculate their training load for power development.

   • Range = 60–80% of 1RM
   • Lower = 80 × 0.60 = 48 kg
   • Upper = 80 × 0.80 = 64 kg
   • Answer: 48–64 kg for 6–10 reps (performed explosively)

3. A 15-year-old wants to improve anaerobic fitness. Calculate their training zone.

   • MHR = 220 − 15 = 205 bpm
   • Lower = 205 × 0.80 = 164 bpm
   • Upper = 205 × 0.90 = 184.5 bpm (round to 185 bpm)
   • Answer: 164–185 bpm

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Common Exam Mistakes

• Forgetting the MHR formula — MHR = 220 − age. Learn it.
• Not showing working — always write out the formula, substitution and answer. You gain marks for method even if the arithmetic is wrong.
• Confusing aerobic and anaerobic zones — aerobic = 60–80% MHR; anaerobic = 80–90% MHR. The anaerobic zone starts where the aerobic zone ends.
• Forgetting to state units — always write "bpm" for heart rate and "kg" for weight.
• Not rounding sensibly — round to the nearest whole number for heart rate.
• Confusing 1RM with training load — 1RM is the maximum; training load is a percentage of 1RM.

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Summary

• MHR = 220 − age — gives the theoretical maximum heart rate.
• Aerobic zone: 60–80% MHR — develops cardiovascular endurance.
• Anaerobic zone: 80–90% MHR — develops anaerobic fitness, speed and power.
• 1RM percentages determine training loads for weight training: 80–100% for maximal strength, 50–70% for muscular endurance.
• Always show your working and state units in exam answers.

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Worked Scenario: Ben's Pre-Season Training Plan

Ben is a 15-year-old rugby prop-forward entering pre-season training. His coach wants him to build aerobic endurance (so he can last 80 minutes of match play), muscular power (so he can drive in scrums and break tackles) and keep track of intensity across a six-week programme. Before any training begins, Ben completes a PAR-Q (Physical Activity Readiness Questionnaire), reports no medical issues, and then tests his baseline fitness.

Step 1 — Calculating Ben's training zones