Calculating Training Heart Rate

TARGET HEART RATE WORKSHEET

Name ___________________________

Class ____________________________

I. 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 - age = maximal heart rate (MHR) in beats per minute:

220 - _______ = ____________ beats per minute

II. 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.

First morning heart rate + second resting heart rate,

Divide total by 2 = average resting heart rate (RHR) in beats per minute:

( ____________) + ____________ ) / 2 = ____________ beats per minute

III. 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, resting 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 (HRR).

Maximal heart rate - resting heart rate = heart rate reserve:

____________ - ____________ = ____________ beats per minute (bpm)

IV. 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. For this exercise, select 60% as your minimal load. Use the decimal "0.60" to reflect 60%. Multiply this decimal by the HRR, then add your RHR, which gives you your minimal training heart rate.

.60 x heart rate reserve, then add your resting heart rate = minimal training heart rate in beats per minute:

( .60 x ____________ ) + ____________ = ____________ bpm

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. Use the decimal "0.85" to reflect 85%. After multiplying the decimal by your HRR, add the RHR to determine your maximal training heart rate.

0.85 x heart rate reserve, then add your resting heart rate= maximal training heart rate in beats per minute:

( 0.85 x ____________) + ____________ = ____________ bpm

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