How to Calculate Your Target Heart Rate

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Do you want to get the most out of those 35 minutes on the treadmill, or any kind of cardio exercise? You maximize the benefits of cardiovascular activity when you exercise in the zone of your target heart rate(THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods to determine target heart rate because it takes into account resting heart rate. Here's how to find your THR.

Steps

1. 1Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR).

Add the three readings together, and divide that number by three to get the RHR. For example,

(62 + 65 + 63) / 3= 63.

Find your maximum heart rate and heart rate reserve.

o Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 40-year-old would be

220 - 40 = 180.

o Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 180 - 63 = 117

Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,

(117 * 0.6) + 63 = 133.

Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(117 * 0.8) + 63 = 157.

Combine the values obtained in steps 3 and 4 and divide by the number 2. This is your target heart rate (THR). For example,

(133 + 157) / 2 = 145 (You can get the same result by simply multiplying HRmaxRESERVE by 0.70 and adding to it RHR).