Calculating

Target Heart Rate

Name____________________________ Per_______________

Purpose: To identify a target heart rate zone which is a safe

and comfortable level of overload that should be
maintained to achieve a training effect.
​Procedure: Study the example provided before completing this
activity.

Example: 220 – (your age) 14 = (maximum heart rate) 206

206 – (your resting heart rate) 72 = 134
134 x .60 = (your lower limit) 80.4
80.4 + (your resting heart rate) 72 =
(target heart rate) 152.4

Lower Limit
For You: 220 – (your age) ___ = (maximum heart rate) _____
____(mhr) – (your resting heart rate) _____ = _____
____ x .60 = (your lower limit) _____
____ + (your resting heart rate) _____ =
(target heart rate) ____

Upper Limit
For You: 220 – (your age) ___ = (maximum heart rate) _____
____(mhr) – (your resting heart rate) _____ = _____
_____ x .80 = (your upper limit) _____
_____ + (your resting heart rate) _____ =
(target heart rate) _____