Training Through Pace and Heart Rate

Pace refers to the rate at which a person moves or performs an activity, while heart rate is the number of times the heart beats in one minute. These two factors are closely related — as pace increases, heart rate typically rises. When used together in training, pace and heart rate can help improve performance, prevent overtraining, and track overall fitness progress.

Measuring and Estimating Heart Rate and Heart Rate Zones

Heart rate can be measured in several ways, including the use of fitness trackers or heart rate monitors, or by manually checking the pulse on the wrist or neck while using a watch. Two of the most useful heart rate measurements are resting heart rate (RHR) and maximum heart rate (MHR), both of which are used to determine heart rate training zones for different exercise intensities.

For most adults, a typical resting heart rate ranges from 60 to 100 beats per minute (bpm). However, some studies suggest that a range of 50 to 90 bpm may be more accurate for healthy individuals. A lower resting heart rate usually indicates more efficient heart function and better cardiovascular fitness. That said, a rate consistently below 50 bpm or above 90 bpm can sometimes point to underlying health conditions.

The maximum heart rate (MHR) represents the highest number of beats your heart can reach during intense exercise. The most accurate way to determine this value is through a cardiac stress test, where heart activity is monitored as exercise intensity increases. However, since these tests can be time-consuming and require special equipment, MHR is often estimated using a simple formula:

MHR = 220 – age

Although widely used, this formula does not account for individual differences and should be viewed as a general guideline rather than an exact measure. Even among people of similar age and fitness levels, actual MHR values can vary. Still, it provides a useful reference for defining heart rate training zones — for example, exercising at 60–70% of MHR is considered optimal for fat burning.