How is target heart rate calculated?

Follow the following steps to calculate your target heart rate:

• Resting Heart Rate. Measure your heart rate while at rest by counting the number of beats your heart makes in 1 full minute the first thing in the morning before you get out of bed. Begin counting the first beat as zero.
• Maximum Heart Rate. Determine your maximum heart rate by subtracting your age from 220.
• Maximum Heart Rate Reserve. Subtract your resting heart rate from your maximum heart rate.
• Lower Limit of Heart Rate. Multiply your maximum heart rate reserve by 0.5 to determine 50% of your heart rate reserve. Add this number to your resting heart rate.
• Upper Limit of Heart Rate. Multiply your maximum heart rate reserve by 0.7 to determine 70% of your heart rate reserve. Add this number to your resting heart rate.
• Voilà. Your target heart rate range is between your lower and upper limit of your heart rate. Keep in mind that this calculation does not take into account any of your specific health conditions or medications. Check that your health care provider agrees with your calculated target heart rate.

Be careful! This calculation does not take into account any of your specific health conditions or medications. Check that your provider agrees that the target heart rate you’ve calculated is safe for you.

You can calculate your target heart rate by following these three steps:

1. Subtract your age from 220. This is your maximum heart rate (MaxHR).
2. Multiple your MaxHR by 0.85. This is your maximum target rate.
3. Multiple your MaxHR by 0.50. This is your minimum target rate.

If you are 50 years old, your MaxHR is 220 - 50, or 170 beats per minute. Multiplying 170 by 0.85 gives you a maximum target rate of 144. Multiplying 170 by 0.50 gives you a minimum target rate of 85. Thus, your target heart range is 85 to 144.

In order to calculate your target heart rate, you must first determine your maximum heart rate and then multiply it by the desired intensity. To determine your maximum heart rate, subtract your age in years from 220. For example, if you are 35 years old, then your maximum heart rate is 185 beats per minute. Your target heart rate will vary depending on your cardiorespiratory training program and goals which will be made up of a combination of different heart rate zones numbered one to three. Heart rate zone 1 is 65%-75% of your maximum heart rate. Expanding on the above example of a maximum heart rate for a 35 year old individual, the following equation illustrates how to determine the target heart rate: (.65 x 185) to (.75 x 185). The results of this equation indicate that a 35 year old who is training in heart rate zone 1 should target their cardio intensity level to achieve 120 to 138 beats per minute. Zone 2 uses the same equation, except with the intensities of .80 - .85, resulting in a target of 148 - 157 beats per minute. Finally, zone three is 86%-90% of your maximum heart rate, and can be determined with the same formula, resulting in a target heart rate training range of 159 - 167 beats per minute. How you incorporate the different zones into your training program will be based on the results you are looking to accomplish.

Your target heart rate is the beats per minute to achieve during aerobic activity. Calculate your target heart rate for a moderately intense workout as follows:

• Multiply your age by .7.
• Subtract that number from 208 to get an estimated target heart rate.
• For a moderately intense workout, multiply your maximum heart rate by 70% to determine the number of beats per minute your heart should be beating.
• For a low intensity workout, multiply by 50%, and for an intense workout, multiply by 85%.