# Target Heart Rate

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