220 minus age, and then some

To use this formula correctly you mut first determine your resting heart rate by taking your pulse just upon waking, for three mornigns in a row. You may not want to wait that long but I apologize, I do not care. Take your heart rate in the morning and it is spot on. Taken at night and it will mislead you. But read on. . .
take your pulse for 1 full minute. have the clock ready. No coffee. Add all of them together, and divide by 3, to get the average.

Let's say your average is 60 beats per minute.

(220) - (your age) = MaxHR

(MaxHR) - (resting heart rate) = HRR

(HRR) x (60% to 80%) = training range %

(training range %) + (resting heart rate) = (your target training zone)

so,

220 - 35 = 185 (MaxHR)

185 - 60 = 125 (HRR)

125 x .6 = 75 (60% training percentage)

125 x .8 = 100 (80% training percentage)

75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)

So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.


My calculations.
28 years old resting HR of 52 beats per minute.

220-28 = 192
192-52 resting heart rate = 140
140 x 65% (low end for activity) = 91 (high end) = 119
91+52= 143 beats per minute
119+52= 171 beats per minute

My training zone would be 140-170. If I were to use layman's math to estimate my anaerobic threshold, I would aim for my heart rate to top 180 BPM in various arenas and conditions. You will follow a similar set of guidelines to slim your naked parts for the next 5 weeks.. Step one is finding your true resting heart rate. That means you must wait until the next morning, and immediately after waking, find your pulse and count as many beats fall in 10 seconds. Multiply that # by SIX and you have a RHR. Leave a note for yourself so you remember to execute. Your RHR right now may not be accurate. Caffeine, stress, blah blah blah. . .

Your Resting heart rate will be used in the Karvonen Formula (above) to establish your training zone, consisting of Low End and High End numbers in beats per minute (BPM). Said numbers will then be set as goals to attain, with deviation, during training.

7 sets of drills using and undulating pattern of minutes and seconds with the drills summarily at your discretion.

Round One
Heart rate check after every set.
Set 1- :30 of pulling drill, rest :30
Set 2- :45 of pressing drill. rest :30
Set 3- 1:00 of pulling drill, rest :45
Set 4- 1:30 of pressing drill, rest :45
Set 5- 1:15 of pulling drill, rest :45
Set 6- 1:00 of pressing drill, rest :30
Set 7- :45 of static drill, done.
6:45 work, 3:45 rest.

Round two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 press, rest :15
Set 2- 1:00 pull, rest :30
Set 3- :45 pull, rest :15
Set 4- 1:00 press, rest :30
Set 5- :45 press, rest :15
Set 6- 1:00 pull, :30 rest
Set 7- 1:15 pull, done.
6:30 work, 2:15 rest

Round three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations, :30 each. (e.g. pull-ups, squats, jumps, etc.)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.

Pulls
Kettlebell Swings, High Pull variations., snatches, double kettlebell cleans
Evil Wheels, Full Contact Twists, rotational KB towel swings or tornado ball,
Pull-ups (all variations), bodyweight rows, Pullovers/chops

Presses
Push Ups, all forms, (elevated when modified), Squat thrusts, tiger bend push ups,
Kettlebell or barbell push-presses or jerks
Squat and Press (segregated), or Thruster (squat-to-press uninterrupted)
Box Jumps, or any short burst, repetitive jumping movement, to include
Explosive stationary lunges, lateral movement, etc.

Jane Doe
42 years old (and hot), resting heart rate of 60.

220-42 = 178
178-60 = 118
118 x 65% low end, x 85% high end = 77, 100
77+60= 137 low end
100+60= 160 high end
Training Zone 135-165

Round One Mission: Heart rate monitoring, Heart rate check after every set.

Set 1- :30 of swings, rest :30
Set 2- :45 of push ups,. rest :30
Set 3- 1:00 of Snatches, rest :45
Set 4- 1:30 of Squat Thrusts, rest :45
Set 5- 1:15 of Pull Ups, rest :45
Set 6- 1:00 of high pulls, rest :30
Set 7- :45 of Table-Top, done.

Round Two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 double push presses, rest :15
Set 2- 1:00 1 leg dead lifts, rest :30
Set 3- :45 push ups, rest :15
Set 4- 1:00 double cleans, rest :30
Set 5- :45 Evil Wheels, rest :15
Set 6- 1:00 lunges, :30 rest
Set 7- 1:15 snatches, done.


Round Three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations visiting each for:30.
(squat thrusts, push presses, evil wheels, lunges, pull ups, towel swings)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Heart rate check after every set.

Use these training frames for two workouts every 5 days for the upcoming month. Rest at least 1 day between sessions. At the end of the 5 weeks, check your resting HR again in the waking moments of your day, and record it. Modify your training to further whatever goals you have then. Or pay me to do it for you. This was your holiday freebie.