Target Heart Rate printable pdf download

Target Heart Rate

It is important to exercise within the target heart zone (THR). The THR is unique to each person and will

change as a person ages, and as his/her conditioning levels increase or decrease. The target heart rate zone

is between 60 and 85% of an individual’s maximum heart rate. The worksheets on the following pages

will help students understand how to establish and track exercise using their target heart rate zones.

Terms

Target Heart Rate Range (THR): 60 to 85% of an individuals maximum heart rate

Maximum Heart Rate (MHR): 220 minus your age

Resting Heart Rate (RHR): Heart beats per min. during complete rest

Finding Your Target Heart Rate Zone

Step 1: 220 – Age = Maximum Heart Rate (MHR)

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Step 2: MHR – RHR x .60 = Lower end of THR range

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Step 3: MHR – RHR x .85 = High end of THR range

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Step 4: RHR + Lower End of THR Range = 60% of MHR

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Step 5: RHR + Higher End of THR Range = 85% of MHR

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Activity:

What is your pre-exercise heart rate? _______

We will do a 30-minute workout. Try to stay within your THR zone. Record

your heart rate at times listed below.

HR after a 5-minute warm-up

_________

HR after 10 minutes of exercise

_________

HR after 15 minutes of exercise

_________

HR after 20 minutes of exercise

_________

HR after 25 minutes of exercise

_________

HR after 5-minute cool down

_________

On the following graph,

1. draw a line representing your Maximum Heart Rate

2. draw a line representing your Resting Heart Rate

3. draw a line representing 60% of your Maximum Heart Rate

4. draw a line representing 85% of your Maximum Heart Rate

5. place a dot on the chart representing your heart rate at the given minutes for your workout

6. connect the dots representing your heart rate throughout your workout

Target Heart Rate