The 180 Formula To find your maximum aerobic training heart rate, there are two important steps. Subtract your age from 180. Modify this number by selecting among the following categories the one that best matches your fitness and health profile: a) If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10. b) If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5. c) If you have been training consistently (at least four times weekly) for up to two years without any of the problems in (a) and (b), keep the number (180–age) the same. d) If you have been training for more than two years without any of the problems in (a) and (b), and have made progress in competition without injury, add 5. For example, if you are 30 years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm). In this example, 145 must be the highest heart rate for all training. This allows you to most efficiently build an aerobic base. Training above this heart rate rapidly incorporates anaerobic function, exemplified by a shift to burning more sugar and less fat for fuel. Initially, training at this relatively low rate may be difficult for some athletes. “I just can’t train that slowly!” is a common comment. But after a short time, you will feel better and your pace will quicken at that same heart rate. You will not be stuck training at that relatively slow pace for too long. Still, for many athletes it is difficult to change bad habits. If it is difficult to decide which of two groups best fits you, choose the group or outcome that results in the lower heart rate. In athletes who are taking medication that may affect their heart rate, wear a pacemaker, or have special circumstances not discussed here, further consultation with a healthcare practitioner or specialist may be necessary, particularly one familiar with the 180 Formula.