Calculating Target Heart Rate : April-October, 2009

I exercise to burn fat and calories, feel energized, reduce stress, and strengthen my cardiorespiratory system. I weight train three times per week, use SPINNING as a cardio workout 4 times per week, and dance twice per week.

Exercising at the right intensity is super important - not too strenuous and not too light. I calculate my Maximum Heart Rate (MHR), Resting Heart Rate (RHR), and Target Heart Rates (THRs) on a 6 month basis to ensure that my training delivers the results I want, while avoiding plateaus, fatigue, and injury. I also use a heart rate monitor every time I work out to be certain I am training in the right THR zone. I encourage my SPINNING students to do the same.

Below are my MHR, RHR, and THRs for April-October, 2009.

Age-Predicted Maximum Heart Rate for Females* (MHR)
MRH = 226 - My Age = 226 - 32

MHR = 194

*Males use 220 - Your Age

Resting Heart Rate (RHR)
I slept with my heart rate monitor on for three nights, using the reading when I first woke before getting out of bed and the average for the night to calculate my average Resting Heart Rate.

4-14-09 : 60; Overnight, 65
4-15-09 : 60; Overnight, 65
4-16-09 : 65; Overnight, 68

RHR = 64

Karvonen Method
The Karvonen Method uses Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) to calculate Target Heart Rate (THR).

THR = ((MHR − RHR) × %Intensity) + RHR

92% THR = ((194 - 64) X .92) + 64 = 184
85% THR = ((194 - 64) X .85) + 64 = 174
80% THR = ((194 - 64) X .80) + 64 = 168
75% THR = ((194 - 64) X .75) + 64 = 162
70% THR = ((194 - 64) X .70) + 64 = 155
65% THR = ((194 - 64) X .65) + 64 = 148