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REACH: Target Heart Rate Calculation

Name: _______________________________________________________________________ Date: _________________________
Use the Heart Rate Reserve method to calculate target heart rate range based on predicted or known maximal heart
rate and current fitness level. Providing a target heart rate range allows individuals one method to gauge if they are
exercising at the appropriate intensity.

Select Appropriate Exercise Intensity

Intensity
% HR Reserve

Low Fitness Level

Moderate Fitness Level

High Fitness Level

40-59

60-70

70-85

Calculate Target Heart Rate

1. 207- ___________ [0.7 x age] = ___________ [predicted maximal heart rate]
2. ___________ [predicted maximal heart rate or known max heart rate] - ___________ [resting heart rate] =
___________ [heart rate reserve]
3. ___________ [heart rate reserve] x ___________% [low end of intensity range] = ___________ bpm
___________ [heart rate reserve] x ___________% [high end of intensity range] = ___________ bpm
4. ___________ bpm + ___________ [resting heart rate] = ___________ [target heart rate range low]
___________ bpm + ___________ [resting heart rate] = ___________ [target heart rate range high]
5. ___________ [target heart rate range low ] /6 = ___________ [ten second HR]
___________ [target heart rate range high] /6 = ___________ [ten second HR]

Note: An alternative method for determining target heart rate is to use a straight percentage (65-95%) of maximal
heart rate. For low fit, use 65-75%, moderate fit 75-85%, high fit 85-95%. This method is not as accurate as the Heart
Rate Reserve Method because it does not take resting HR into account. It is a useful method, however, when resting
heart rate is unknown.

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