Howto – Calculate your maximum heart rate and training zones

Calculating your maximum heart rate and training zones

Your maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during all-out effort. Because maximum heart rate decreases as you get older, a popular calculation used is: 220 – age = MHR

For example, a 40-year-old man would have an MHR of 220 – 40 = 180 beats per minute. Remember to, that for women you subtract your age from 226.

Follow the steps above to calculate your MHR.

Once you have calculated your MHR, it is then possible to calculate your heart rate training zones, which are as follows:

Heart Rate Zones Table:


% Maximum Heart Rate

Training Zones

1 90 – 108 Healty Heart Zone
2 108 – 126 Fitness Zone
3 126 – 144 Aerobic Zone
4 144 – 169 Anaerobic Zone
5 169 – 180 Red Line (Maximum Effort)

Take your MHR and multiply by 0.5, 0.6, 0.7, 0.8, 0.9 to determine the percentage number for each heart rate zone this training guide uses. If your MHR is 180, you would multiply that number by 0.5 and 0.6 to determine what your MHR range is for zone 1 (which would be 90 to 108 beats per minute).

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Howto – Blog using a Microsoft Word 2003 file

Since I use XP during my working day, I’ve found that most of the times, when I need to write a document it’s using Microsoft Word 2003. Now although Word is fine if the person your trying to communicate with is using word. Sometimes you need create an HTML document for on-line purposes, for example a blog. Here are some instructions on how to do just that!

Some caveats:

  1. Tables, basic formatting, and images are preserved as simple HTML.
  2. This requires .NET 2.0; which can be downloaded from the Microsoft Website here.

The HTML that word created is frankly, just plain bad, so what I usually do is:

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Howto – Slipstream SP2 into XP

HOWTO – Slipstreaming SP2 into Windows XP and create a bootable CD

Slipstreaming a Service Pack, is the process to integrate the Service Pack into the installation so that with every new installation the Operating System and Service Pack are installed at the same time.

Slipstreaming is usually done on network shares on corporate systems. But with the advent of CD burners, it does actually make some sense for the home user or small business user to do the same.

Microsoft added the ability to Slipstream a Service Pack to Windows 2000 and Windows XP. It not only has the advantage that when you (re)install your OS, you don’t have to apply the Service Pack later, also if you update any Windows component later, you’ll be sure that you get the correct installation files if Windows needs any.

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