As we get older our running pace changes and so does our maximum Heart Rate. The heart rate zones for a 76 year old are going to differ to other age groups.
Heart rate zone training allows us to focus our training efforts based on the requirements of a specific workout. Different running training plans may ask for a hard effort which would likely be zone 4 and 5 or something like an easy long run where you try to keep it in zones 2 and 3.
Knowing our Maximum Heart Rate and then applying the five different percentages to the maximum gives us those zones to focus out training as required.
What is your maximum heart rate?
Although there are a number of equations which calculate your maximum heart rate, they are all estimations based on different areas of research. Because everyone’s body and the way it functions is different, two 76 year old runners are unlikely to share the exact same maximum heart rate.
The best method to establish an accurate maximum is to undertake a laboratory or field test. However, as a guide and starting point, the heart rate zones outlined below are calculated using an average of all of the equations our maximum heart rate calculator uses.
What are the heart rate zones for a 76 year old?
The range your heart rate covers from resting to maximum is split into five zones for training purposes.
Zone 1 – 50-60% of maximum heart rate
Very low intensity. Gets you ready to train at higher heart rate zones.
Zone 2 – 60-70% of maximum heart rate
Training in heart rate zone 2 improves your general endurance.
Zone 3 – 70-80% of maximum heart rate
Training in zone 3 improves efficiency and makes moderate training efforts easier.
Zone 4 – 80-90% of maximum heart rate
Hard intensity where your body will see carbohydrates as energy. You will be breathing hard.
Zone 5 – 90-100% of maximum heart rate
You will not be able to train for a prolonged period in zone 5. This is your maximum effort.
Based on these percentages, the heart rate zones for a 76 year old are as follows:
| Zone |
Heart Rate From (bpm) |
Heart Rate To (bpm) |
| Zone 1 |
73 |
88 |
| Zone 2 |
88 |
103 |
| Zone 3 |
103 |
103 |
| Zone 4 |
117 |
132 |
| Zone 5 |
132 |
147 |
It is important to remember that these heart rate zones are based on the maximum heart rate equations and should be used as a guide. A maximum heart rate test will tailor them specifically for you.
How to conduct a maximum heart rate field test?
The most accurate method for measuring your maximum heart rate is via a laboratory test. This may be beyond the reach of all but the most elite athletes, but it can be measured in the field.
Firstly, you should never conduct this field test without consulting a doctor and being physically prepared to exercise maximum effort and stress on your body.
The method for measuring your maximum heart rate is quite simplistic. Push yourself until your heart beats as fast as it can. You should perform a warm up before starting the test and you should have someone with you just in case of an emergency. The test process is as follows:
- Find a hill that will take at least 2 minutes for you to run up.
- Run up the hill for 2 minutes at a pace you can hold for 20 minutes.
- At the end of the two minutes your measured heart rate will be around your maximum.
The measurements of your heart rate can be taken with either a watch based sensor, a chest strap heart rate monitor or by the manual method. The manual method involves checking your pulse for 20 seconds, counting the beasts and multiplying that figure by 3 to get beats per minute.
