Target Heart Rate Zone
To determine YOUR maximum heart rate training zone and recommended zone, find the age closest to yours in the chart below. The chart is based on a six second pulse count. When checking your heart rate, take your pulse for six seconds and add a zero to that number.
How To Determine Your Rate Using The Karvonen Formula
First take your heart rate for three mornings in a row before you get out of bed. Take the average of the sum of those readings:
Morning 1HR + Morning 2 HR + Morning 3 HR = (X)
(X) divided by 3 = Morning Resting HR (MRHR)
Next use your resting heart rate in the following formula:
220 minus your age = estimated max hr (HRMx)
HRMx minus MRHR= (C)
Now you can find your personal target zones
(C) X .60 = (D) D + MRHR = ( ) 60% limit number
(C) X .70 = (E) E + MRHR = ( ) 70% limit number
First take your heart rate for three mornings in a row before you get out of bed. Take the average of the sum of those readings:
Morning 1HR + Morning 2 HR + Morning 3 HR = (X)
(X) divided by 3 = Morning Resting HR (MRHR)
Next use your resting heart rate in the following formula:
220 minus your age = estimated max hr (HRMx)
HRMx minus MRHR= (C)
Now you can find your personal target zones
(C) X .60 = (D) D + MRHR = ( ) 60% limit number
(C) X .70 = (E) E + MRHR = ( ) 70% limit number
Example for a 30 year old with a 60 resting heart rate:
220 - 30 = 190
190 - 60 = 130
130 X .60 = 78 + 60 = 138 (60% target rate)
130 X .70 = 91 + 60 = 151 (70% target rate)
