Computing Your Target Heart Rate Zone

PE 108/208 —1-2 Credits

The target heart rate identifies the comfortable zone in which cardiovascular exercise should occur to achieve a training effect. American College of Sports Medicine standards are at 40-85% of heart rate reserve.

Karvonen's Formula

[ (220 - Age) - RHR ] % Intensity + RHR

Enter your Age

Enter your Resting Heart Rate

220 -

SUBTRACT your Age to find you maximum heart rate

Maximum Heart Rate. Do not exercise at this rate.

SUBTRACT Resting Heart Rate (RHR) from your Maximum Heart Rate

= Heart Rate Reserve (HRR)

(HRR) ==>

Multiply HRR by 40 % & 85 % ==>

x 0.40

x 0.85

ADD back your Resting Heart Rate==>

TARGET HEART RATE RANGE ==>

40 %

85%

6 Second Target Heart Rate

Divide Target Heart Rate Range by 10

40 % to

85 %

10 Second Target Heart Rate

Divide Target Heart Rate Range by 6

40 % to

85 %