Table 4. Sample Heart Rate Training Zone Calculations.

Training Zone	Heart Rate, bpm	Expected Rate of Perceived Exertion
CHOP POTS Exercise Program62
Base pace training zone	127-144	2-4
0.75 (MSS) = 0.75(169) + 76
0.85 (MSS) = 0.85(169) + 76
Maximal steady state	164-174	5-8
MSS = 0.75 (HRR) + RHR = 0.75 (124) + 76
MSS training zone = (MSS) ± 5 bpm
Race pace = Above MSS	175-185	7-9
Recovery = Below base pace	<125	0-2
UPMC 5-Stage Exertion Protocol for Concussion23
Stage 1: 30%-40% maximal exertion	113-126	Light aerobic conditioning
0.3 (HRR) + RHR = 0.3 (124) +76
Stage 2: 40%-60% maximal exertion	126-150	Light to moderate aerobic conditioning
0.4 (HRR) + RHR = 0.4 (124) + 76
Stage 3: 60%-80% maximal exertion	150-175	Moderately aggressive aerobic exercise
0.6 (HRR) + RHR = 0.6 (124) + 76
Stage 4: 80% maximal exertion	175	80% exertion avoiding contact
0.8 (HRR) + RHR = 0.8(124) + 76
Stage 5: 100%	200	Full exertion for sports with contact
HRR + RHR = 124 + 76

Abbreviations: HRR, heart rate reserve; MSS, maximal steady state; RHR, resting heart rate; UPMC, University of Pittsburgh Medical Center.