Computing Your Target Heart Rate Zone
Name ____________________________________ Date __________________ Class ___________
To identify a target heart rate zone at a safe and comfortable level of overload
that should be maintained to achieve a training effect
Review the charts on maximum heart rate and aerobic exercise sessions in
Chapter 7, and answer the following questions
What is the maximum attainable heart rate for someone who is twenty years old?
Based upon your age, what is your maximum attainable heart rate?
Read the following information and study the example provided before
completing this activity
Target Heart Rate Zone based upon Percentage of Heart Rate Reserve
Obtain your maximum heart rate
(MHR) by subtracting your age from 220
Determine your resting heart rate
(RHR) by the method described in
Chapter 7 and subtract from step 1.
At what percent of heart rate reserve
do you wish to train? The lower limit
is 50% for training effect, and
the safe upper limit is 85%
Multiply Step 3 times the value
of step 2.
Add the resting heart rate.
A is the lower limit of target
heart rate zone for training
effect, and B is the safe upper limit.