To calculate your personal target heart rate, use the following steps based on the heart rate reserve (HRR) method:
- Calculate your maximum heart rate by multiplying your age by 0.7 and subtracting that from 208. (A common alternative formula is 220 minus your age).
- Determine your resting heart rate by counting your pulse for one minute while at rest (usually in the morning).
- Calculate your heart rate reserve (HRR) by subtracting your resting heart rate from your maximum heart rate.
- Multiply your HRR by the desired exercise intensity (for example, 0.7 for 70% intensity).
- Add your resting heart rate to this number to get your target heart rate at that intensity.
- Repeat for the upper limit of your target zone (e.g., 0.85 for 85% intensity).
For example, if you are 45 years old and your resting heart rate is 80 bpm:
- Max heart rate = 208 - (45 × 0.7) = 176.5 bpm
- HRR = 176.5 - 80 = 96.5 bpm
- Target at 70% = (96.5 × 0.7) + 80 = 147.5 bpm
- Target at 85% = (96.5 × 0.85) + 80 = 162 bpm
Your target heart rate zone is approximately 148 to 162 beats per minute for vigorous exercise.
Alternatively, a simpler method is to use 220 minus your age for max heart rate and calculate 50-70% of that for moderate exercise.
Checking your pulse during exercise can confirm if you are in your target zone by counting beats for 15 or 30 seconds and multiplying accordingly.
