Geneva College

 

 

Target (Training) Heart Rate Range


In order to increase your cardiorespiratory fitness you need to exercise at an intensity level that gets your heart rate to be in your target heart rate range.

Your target (training) heart rate range may seem, at first glance, a bit difficult to figure out.  However, it only takes a bit of time and math.

To insert into the formula you will need to find your resting heart rate. It is best to find your resting heart rate when you first get up in the morning, or after 20-30 minutes of rest.

Calculate your resting heart rate by one of two methods:

  1. Using your fingertips (not your thumb), find your pulse at the radial artery (at your wrist, below your thumb).  Count the beats for 15 seconds and multiply that number of beats times 4.
  2. Using your fingertips (not your thumb), find your pulse at the carotid artery (side of neck).  Count the beats for 15 seconds and multiply that number of beats times 4.

Use the above method a few times (2-3) and take the average for your resting heart rate.

Then calculate your Training Heart Rate Range by utilizing the formula below:     

HR = Heart Rate

HRmax = 208 – (0.7 x age)

HRR (Heart Rate Reserve) =   HRmax – HRrest

HRR x intensity % + HRrest = one level of your Training Heart Rate Range

Now you have your Training Heart Range and are ready to exercise at a level that gets your heart rate going within your training range.    

Exampleof 20 year-old with HRrest of 70

Example of 50 year-old with HRrest of 68

HRmax = 208 – (0.7 x age) =

                 208 – (0.7 x 20) = 194

                 208 – 14 = 194

HRateReserve = HRmax - HRrest

            194 – 70 = 124

HRR x intensity % + HRrest   = lower level of your Training Hrate range

124 x 60% + 70 = 144 beats per min (bpm)

HRR x intensity % + HRrest = higher level of your Training Hrate range

124 x 80% +70 = 169 beats per min (bpm)

Training HR range = 144 to 169 bpm

HR max = 208 – (0.7 x age) =

                  208 – (0.7 x 50) = 173

                  208 – 35 = 173

HRateReserve = HRmax – Hrrest

               173 – 68 = 105

HRR x intensity % + HRrest   = lower level of your Training Hrate range

105 x 60% + 68 = 131 beats per min (bpm)

HRR x intensity % + HRrest = higher level of your Training Hrate range

105 x 80% + 68 = 152 beats per min (bpm)

Training HR range = 131 – 152 bpm 

*Information taken from ‘Fit To Be Well’ (2103) by A. Thygerson & S. Thygerson