CALCULATING YOUR TARGET HEART RATE
60-80% of your Maximum Heart Rate
STEP 1: Find Resting HR
*This can be done by taking your pulse when you first wake up if you are not woken up
by an alarm clock, or after you have been sitting for longer then 10 minutes.
Count the number of times your heart beats for 30 seconds, and multiply that number by
two to get your Resting HR.
STEP 2: FIND YOUR MAXIMUM HR AND HR MAX RESERVE
220 – (your age) = Maximum HR
Ex. 220 – 17 = 203 (HR max)
Take your Max HR and your Resting HR and put it into this equation…
HR max - Resting HR = Heart rate max reserve
STEP 3: CALCULATE THE LOWER LIMIT OF YOUR TARGET HR
Multiply your HR Max Reserve by .6 and then add your resting heart rate to that answer.
(HR Reserve x .6) + Resting HR = Lower limit of Target HR
STEP 4: CALCULATE THE UPPER LIMIT OF YOUR TARGET HR
Multiply your HR Max Reserve by .8 and add your Resting HR to the answer.
(HR Reserve x .8) + Resting HR = Upper limit of Target HR
STEP 5: CALCULATE YOUR TARGET HEART RATE
Take the lower limit of your target heart rate and add it to your upper limit heart rate and
divide by 2. This will give you your target heart rate.
(Lower limit of target HR + Upper limit of target HR) / 2 = Target HR