Target Heart Rate Worksheet Page 2

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V.
Calculate your maximal training heart rate. 85% is the upper limit, and you should not exceed
this heart rate during workouts, as your body will become quickly fatigued and you may
experience injury. After multiplying 85% by your HRR, add the RHR to determine your
maximal training heart rate. Again, use the decimal “0.85” to reflect percentage.
( 0.85 x ____________) + ____________ = ____________ bpm
maximal
HRR
RHR
Maximal training
workload
heart rate
VI.
Determine your target heart rate range (zone). When performing aerobic exercise in class, your
heart rate should be between the minimal and maximal training heart rates.
Zone: ____________ bpm to ____________ bpm
Minimal
Maximal
Training HR
Training HR
When taking working heart rates in class, they will be taken for 10 seconds. You will then need to
multiply the number by six (6) in order to get the minute value. For your convenience, the chart below
converts the 10-second counts to 1-minute values.
10 Seconds
1 Minute
10 Seconds
1 Minute
8
48
21
126
9
54
22
132
10
60
23
138
11
66
24
144
12
72
25
150
13
78
26
156
14
84
27
162
15
90
28
168
16
96
29
174
17
102
30
180
18
108
31
186
19
114
32
192
20
120
33
198

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