Calculating Target Heart Rate (THR)

Zone

Why is it important to know your THR Zone?

How do I find my heart rate??

How do I find my heart rate??

Now what??

What is my resting heart rate?

Calculating Target Heart Rate

The highest, safe heart rate you should theoretically be able to have your heart beat at is known as the Maximum Heart Rate (MHR).

Determine your Maximum Heart Rate (MHR) by subtracting your age from 220.

220 - age = MHR

We will use a 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:

220-20 = 200 BPM

Heart Rate ReserveSubtract your Resting Heart Rate (RHR) from your Maximum Heart Rate (MHR). This gives your Heart Rate Reserve (HRmax Reserve).

MHR - RHR = HRmax Reserve

Using the 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:

200 – 60 = 140

Lower End of THR Zone

To get the lower end of your target heart rate (50%), multiply your Heart Rate Reserve by .50 and then add your Resting Heart Rate to it.

(HRmax Reserve × 0.50) + RHR = low end of zone

Using the 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:

(140 X 0.50) + 60 = 130 BPM

Upper limit of your THRTo get the higher end of your target heart rate zone (85%), multiply your Heart Rate Reserve from step 2 by 0.85, and add your Resting Heart Rate to it.

(HRmax Reserve × 0.85) + RHR = high end of zone

Using the 20 year-old with a resting heart rate of 60 beats per minute (BMP) for our example:

(140 X 0.85) + 60 = 179 BPM

Rest and Recovery  After exercise, your heart rate should go back down. This is called your recovery heart rate (heart rate immediately after exercise).

Five minutes after you stop exercising, your heart rate should be 120 beats per minute or less.

Ten minutes after you stop exercising, your heart rate should be 100 beats per minute or less.

Questions? Reflection…