What formula is used to estimate heart rate for continuous training?

The formula that estimates heart rate for continuous training is commonly recognized as 220 minus age. This equation is widely used to approximate an individual's maximum heart rate, a key component in developing exercise programs and determining appropriate training intensities. By subtracting a person's age from 220, you derive a baseline number that serves as a guideline for setting various heart rate training zones, which are crucial for improving cardiovascular endurance and overall fitness.

Understanding this formula allows trainers and athletes to create effective training plans tailored to individual fitness levels and goals, ensuring that workouts can be performed at safe and effective intensity levels. Factors like resting heart rate and exercise intensity can be important in the broader context of training, but they do not function as the primary method of estimating heart rates for the purpose of continuous training in the same straightforward manner as this formula.