Calculating Training Intensities

This lesson covers how to calculate and monitor training intensity, a key skill required by the OCR GCSE PE specification (J587). You must be able to calculate maximum heart rate, determine aerobic and anaerobic training zones, and understand how percentage of 1RM is used to set weight training loads. These calculations appear regularly in OCR Paper 1, often as part of data-analysis or application questions.

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Maximum Heart Rate (MHR)

Formula:

Maximum Heart Rate = 220 − age

Examples

Age	Calculation	Maximum Heart Rate
15	220 − 15	205 bpm
25	220 − 25	195 bpm
40	220 − 40	180 bpm

This is an estimate — actual maximum heart rate varies between individuals. However, this formula is the one required by OCR and is the one used in exams.

Exam Tip: Always show your working. If the question gives you a person's age, write out the formula, substitute the age, and calculate the answer. Even if your final number is wrong, you may still earn marks for the correct method.

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Training Zones

Once you know a performer's MHR, you can calculate the heart rate range for different training zones. The two key zones for OCR are:

Aerobic Training Zone (60–80% of MHR)

This zone develops cardiovascular endurance. Training at this intensity uses the aerobic energy system (oxygen is available to produce energy).

Anaerobic Training Zone (80–90% of MHR)

This zone develops anaerobic endurance and speed endurance. Training at this intensity exceeds the body's ability to supply oxygen, so the anaerobic energy system is used.

graph LR
    A["Rest<br>< 50% MHR"] --> B["Fat Burning<br>50-60% MHR"]
    B --> C["Aerobic Zone<br>60-80% MHR"]
    C --> D["Anaerobic Zone<br>80-90% MHR"]
    D --> E["Maximum<br>90-100% MHR"]

    style A fill:#3498db,color:#fff
    style B fill:#2ecc71,color:#fff
    style C fill:#f39c12,color:#fff
    style D fill:#e67e22,color:#fff
    style E fill:#e74c3c,color:#fff

Calculating Training Zone Heart Rates

Example: Calculate the aerobic training zone for a 16-year-old.

1. MHR = 220 − 16 = 204 bpm
2. Lower limit (60%) = 204 × 0.60 = 122 bpm (rounded)
3. Upper limit (80%) = 204 × 0.80 = 163 bpm (rounded)
4. Aerobic training zone = 122–163 bpm

Example: Calculate the anaerobic training zone for a 16-year-old.

1. MHR = 204 bpm (calculated above)
2. Lower limit (80%) = 204 × 0.80 = 163 bpm
3. Upper limit (90%) = 204 × 0.90 = 184 bpm (rounded)
4. Anaerobic training zone = 163–184 bpm

Summary Table for a 16-Year-Old

Training Zone	Percentage of MHR	Heart Rate Range
Aerobic	60–80%	122–163 bpm
Anaerobic	80–90%	163–184 bpm
Maximum	90–100%	184–204 bpm

Exam Tip: If the exam asks you to calculate a training zone and you are given an age, always start by calculating MHR using 220 − age. Then multiply by the percentage as a decimal (e.g., 60% = 0.60). Show every step.

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Monitoring Intensity During Training

Heart rate can be monitored during exercise in several ways: