The Target Heart Rate (THR), or Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on one's physical condition, sex, and previous training. Below are two ways to calculate one's Target Heart Rate. In each of these methods, there is an element called "intensity" which is expressed as a percentage. The THR can be calculated by using a range of 50%–85% intensity. However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful (see above).
''Example for someone with a HRmax of 180 (age 40, estimating HRmax as 220 − age):''
65% intensity: (220 − (age = 40)) * 0.65 → 117 bpm
85% intensity: (220 − (age = 40)) * 0.85 → 153 bpm
Karvonen method
The Karvonen method factors in Resting Heart Rate (HRrest) to calculate Target Heart Rate (THR):
- THR = ((HRmax − HRrest) × %Intensity) + HRrest
Example for someone with a HRmax of 180 and a HRrest of 70:
50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm
85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm
Zoladz method
An alternative to the Karvonen method is the Zoladz method, which derives exercise zones by subtracting values from HRmax.
- THR = HRmax – Adjuster ± 5 bpm
- Zone 1 Adjuster = 50 bpm
- Zone 2 Adjuster = 40 bpm
- Zone 3 Adjuster = 30 bpm
- Zone 4 Adjuster = 20 bpm
- Zone 5 Adjuster = 10 bpm
''Example for someone with a HRmax of 180:''
Zone 1 (easy exercise) : 180 − 50 + 5 → 135 bpm
Zone 4 (tough exercise): 180 − 20 + 5 → 165 bpm
Further Reading
This article is licensed under the Creative Commons Attribution-ShareAlike License.
It uses material from the Wikipedia article on
"Heart rate"
All material adapted used from Wikipedia is available under the terms of the
Creative Commons Attribution-ShareAlike License.
Wikipedia® itself is a registered trademark of the Wikimedia Foundation, Inc.