Target Heart Rate Worksheet (Page 3 of 3) in pdf

Target Heart Rate Worksheet Page 3

TARGET HEART RATE FORMULA REVIEW SHEET

Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate

Thus, if Steve is 30 years old, has a resting heart rate of 70 beats per minute and wants to work at 70%

of max, his target heart rate would be determined in the following manner:

1) Determine maximal heart rate

Maximal heart rate = 220 – age

= 220 – 30

= 190 beats per minute

2) Determine target heart rate at 70% intensity:

Target heart rate = [% (Max heart rate – resting heart rate)] + resting heart rate

= [70% (190 – 70)] + 70

= [.70 (120)] + 70

= [84] + 70

= 154 beats per minute at 70% intensity

Therefore, Steve’s target heart rate at 70% intensity would be 154 beats per minute

REMEMBER: The intensity will be somewhere between 50-85%. Working above 85% is considered

contraindicated, while working below 50% is considered insufficient for performance gains.

Target Heart Rate Worksheet Page 3