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How to calculate optimal workout heart rate

Directions

When aiming for a Training Zone Heart Rate of 65-75%:

  1. Subtract your age from 220 to get your Maximum Heart Rate (MHR).
  2. Calculate your Resting Heart Rate (RHR) by counting your heart beats per minute when you are at rest, such as first thing in the morning. It's usually between 60 and 100 beats per minute for the average adult.
  3. Calculate your Heart Rate Reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
  4. Multiply your HRR by 0.65 (65%), and add your resting heart rate to this number to get your Lower Training Zone Rate (LTZHR).
  5. Multiply your HRR by 0.75 (75%), and add your resting heart rate to this number to get your Upper Training Zone Rate (UTZHR).
  6. These two numbers are your Training Zone Heart Rate (TZHR). Your heart rate during exercise should be between these two values.

Example 1

  • AGE: 60
  • MHR (220 - AGE): 220 - 60 = 160
  • RHR: 70
  • HRR (MHR - RHR): 160 - 70 = 90
  • Lower TZHR (HRR + 0.65): (HRR + 0.65) = (90 * 0.65) + 70 = 128.5
  • Upper TZHR: (HRR + 0.75) = (90 * 0.75) + 70 = 137.5
  • TZHR: 128.5  to 137.5 beats/minute

Example 2

  • AGE: 12
  • MHR (220 - AGE): 220 - 12 = 208
  • RHR: 60
  • HRR (MHR - RHR): 208 - 60 = 148
  • Lower TZHR (HRR + 0.65):  (148 * 0.65) + 60 = 156
  • Upper TZHR (HRR + 0.75): (148 * 0.75) + 60 = 171
  • TZHR: 156  to 171 beats/minute

 

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