TARGET HEART RATE WORKSHEET Name ___________________________ Class ____________________________ I. Calculate your maximal heart rate (MHR). To do so, subtract your age in years from 220. MHR is your heart rate at all-out exertion. 220 - = beats per minute age MHR II. Calculate your resting heart rate (RHR). Take your heart rate for 60 seconds, two mornings in a row. The average of these two rates will be considered your current resting heart rate. Be sure to take this heart rate at a time when you are completely relaxed, and that you have not consumed caffeine or any other stimulant prior to taking your heart rate. ( )+ )/2= beats per minute Morning Morning RHR #1 RHR #2 RHR III. Calculate your heart rate reserve (HRR). If an individual calculates a given percentage of his/her maximal heart rate and uses this as a training heart rate, the number obtained is actually an underestimation of the actual workload. This is because the percentage is taken from the range of zero beats per minute to the maximal number of beats per minute. Every living person, however, has a minimal heart rate (RHR) of greater than zero beats per minute, whether that be 50 beats per minute, 70 beats per minute, or any other value. This resting heart rate must be accounted for when calculating any training heart rate. To do, so, subtract your RHR from your MHR before calculating a training rate. The result is your heart rate reserve. - = beats per minute (bpm) MHR RHR HRR IV. Calculate your minimal training heart rate. This heart rate represents your heart rate at minimal intensity during a workout. The number is obtained by first selecting a percentage of your maximal effort. If you have not performed cardiorespiratory (aerobic) exercise in a long time, you may want to select 50% as your minimal workload. You can, however, select 60% as your minimal load if you have been performing cardiorespiratory exercise recently. Multiplying this percentage by the HRR, then adding your RHR, gives you your minimal training heart rate. Be sure to use decimal format for whichever workload you choose. For example, 50% would be “0.50” ( x )+ = bpm minimal HRR RHR Minimal training workload heart rate V. Calculate your maximal training heart rate. 85% is the upper limit, and you should not exceed this heart rate during workouts, as your body will become quickly fatigued and you may experience injury. After multiplying 85% by your HRR, add the RHR to determine your maximal training heart rate. Again, use the decimal “0.85” to reflect percentage. ( 0.85 x )+ = bpm maximal HRR RHR Maximal training HR workload VI. Determine your target heart rate range (zone). When performing aerobic exercise in class, your heart rate should be between the minimal and maximal training heart rates. Zone: bpm to bpm Minimal Maximal Training HR Training HR When taking working heart rates in class, they will be taken for 10 seconds. You will then need to multiply the number by six (6) in order to get the minute value. For your convenience, the chart below converts the 10-second counts to 1-minute values. 10 Seconds 1 Minute 10 Seconds 1 Minute 8 48 21 126 9 54 22 132 10 60 23 138 11 66 24 144 12 72 25 150 13 78 26 156 14 84 27 162 15 90 28 168 16 96 29 174 17 102 30 180 18 108 31 186 19 114 32 192 20 120 33 198 TARGET HEART RATE FORMULA REVIEW SHEET Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate Thus, if Steve is 30 years old, has a resting heart rate of 70 beats per minute and wants to work at 70% of max, his target heart rate would be determined in the following manner: 1) Determine maximal heart rate Maximal heart rate = 220 – age = 220 – 30 = 190 beats per minute 2) Determine target heart rate at 70% intensity: Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate = [70% (190 – 70)] + 70 = [.70 (120)] + 70 =  + 70 = 154 beats per minute at 70% intensity Therefore, Steve’s target heart rate at 70% intensity would be 154 beats per minute REMEMBER: The intensity will be somewhere between 50-85%. Working above 85% is dangerous, while working below 50% is insufficient for performance gains.