TARGET HEART RATE WORKSHEET
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
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
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)
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
( ____________ x ____________ ) + ____________ = ____________ bpm