Your maximum heart rate is the highest number of heart beats per minute as a result of high-intensity exercise. Training at this level of physical exertion requires a high-level of fitness but has various fitness, health and athletic performance benefits. While there are several benefits associated with maximum heart rate workouts, the requirement for a high-level of intensity requires a consultation with your doctor before starting a training program using maximum heart rate workouts.
Training Zone
Everyone has a different maximum heart rate zone based on age. To calculate your maximum heart rate, start at a base of 220, minus your age. For a 20 year old, the maximum heart rate would be 200 beats per minute. Any heart rate between 90 and 100 percent of the maximum heart rate is considered the "red line" zone and a maximum heart rate zone. To calculate your maximum heart rate training zone, take your maximum heart rate and multiply by 90 percent. If you are 20 years old, your maximum heart rate training zone falls between 180 and 200 beats per minute.
Considerations
After receiving clearance from your doctor to perform high-intensity workouts, consider your fitness goals to design maximum heart rate workouts. With an increased potential for injury during maximum heart rate workouts, they are typically reserved for athletes or someone with at least six months of fitness experience. Gradually increase the intensity of the workouts to build up to your maximum heart rate training zone.
Benefits
Maximum heart rate workouts have numerous benefits for developing the cardiovascular system along with maintaining power and strength developed with strength training workouts. These workouts tone the neuromuscular system that increases your maximum sprint race speed. Using a heart rate monitor during these workouts can help track your heart rate data, intensity levels and recovery periods.
Intervals
As a result of the high-intensity requirement, maximum heart rate workouts typically include intervals lasting up to two minutes. After performing the interval where your heart rate reaches the maximum zone, a recovery period allows your heart rate to lower until you repeat another interval. For example, a sample maximum heart rate workout includes sprinting at a maximum speed for 20 seconds, followed with 10 seconds of rest and repeated for a total of eight rounds. Your heart rate elevates during the 20 seconds and is allowed to recover quickly during the 10 second rest.
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