✔ Calculate your exercise intensity in heart rate beats per minute.
✔ Ideally, it's best monitoring your heart rate via a heart rate monitor.
a) 183 minus your age =
b) If you've suffered significant illness within the last five years; minus 6 =
c) You've been largely sedentary over the past two years; minus 3 =
d) You have suffered more than one cold & flu (COVID) over the past 12 months; minus 2 =
e) You are challenged regularly with muscle or joint inflammatory conditions; minus 3 =
f) You are challenged with frequent and residual lifestyle stress; minus 4 =
f) You feel you are carrying more than 10kgs over your best weight; minus 3 =
g) You've mainly been healthy for two years; add 4 =
h) You've exercised regularly for at least three years; add 3 =
h) You've under 30 years old; add 4 =
This number is your your DTi ceiling represented in HR beats per minute, e.g. 141.
Your 'easy' perceived effort = <10 beats lower.
Your 'hard' perceived effort = 10+> beats higher.
