Target Heart Rate
Your Target Heart Rate is the zone your heart should be working in durring your
work out, game or main event.
1. Take pulse for 1 minute. (Best if taken right before you get out of bed in the morning)
This is your Resting Heart Rate (RHR) ______ The least your heart rate should be
2. To find your Max Heart Rate (MHR) The most your heart rate should be
220-You Age=MHR
220-_____=_____
3. To find you Heart Rate Reserve (HRR) The amount of change between your highest and lowest heart rate.
MHR-RHR=HRR
_____-_____=_____
4. To find how hard your heart will be beating at different Training Intensities (TI) or amounts of effort.
HRR x TI + RHR=______your heart rate at that traing intensity for one minute
Figure your heart rate for the following 4 training intensities.
*You will need to change the percentage to a decimal.
55% or .55 This is where you should be after warming up.
65% or .65 This is where you begin to get in your Target Heart Rate Zone.
75% or .75 This is the middle of your Target Heart Rate Zone.
85% or .85 This is the top of your Target Heart Rate Zone.
5. To figure out your 6 second count, divide all answers in part four by 10. This can be easily done by moving the decimal one place to the left. You need to remember these 4 numbers when exercising.