This is the 180 Formula, and it’s been a solid, time-tested method of
training the aerobic system in beginners, world class and profession-
al athletes, and for the rehabilitation of many types of patients since
the early 1980s.
Many people are familiar with the 220 formula, and others think
the talk test works well. But neither are effective, and the 180 Formula
replaces both.
The talk test assumes you are exercising within your aerobic
range if you can comfortably talk to an exercise partner during a
workout. This test is unreliable and in fact often maintains someone
in a mild anaerobic state.
The 220 formula is still widely used despite its inaccuracy. You
subtract your age from 220 and multiply the difference by a figure
ranging from 65 to 85 percent. The resulting number supposedly pro-
vides you with an aerobic training heart rate. This formula contains
two serious errors. It assumes that 220 minus your age is your maxi-
mum heart rate. In reality, most people who obtain their maximum
heart rate by pushing themselves to exhaustion (I don’t recommend
you do this) will find it’s probably not 220 minus their age. About a
third find their maximum is above, a third will be below and only a
third may be close to 220 minus their age. The second inaccuracy is
the multiplier, which can range between 65 to 85 percent. This arbi-
trary figure doesn’t consider a person’s overall health or fitness. Do
you use 65 or 75 percent? How about 80 or 70 percent? Without a
more precise indicator, you are leaving your training heart rate to a
very wide range, and your fitness to chance.
Rather than guess, it’s best to use a formula that is not only more
sensible, but has a proven success record and is more scientific: the
180 Formula. This method also considers physiological rather than
just chronological age. To find your maximum aerobic exercise heart
rate, there are two important steps. First, subtract your age from 180.
Next, find the best category for your present state of fitness and
health, as follows.
Calculating Your Maximum Aerobic Heart Rate:
- Subtract your age from 180 (180 – age)
198 • IN FITNESS AND IN HEALTH