Target your Goal by using your Target Heart Rate


Ever wonder how intense your cardio workouts should be in order to reach your goal?  Whether you are striving to maintain your health, advance your fitness or somewhere in between, there is an equation to help you determine your target heart rate for your particular goal. 

Goal                                 Exercise Time                  Goal %

Health:                             at least 30 Minutes           50-60%

Fitness:                            30-60 Minutes                   60-70%

Advanced Fitness:            45-60+ Minutes                75-85%

Once you determine your goal, your next step is to find your resting heart rate.  Take your pulse for 1 minute when you are in complete relaxation mode (e.g. first thing in the morning, before you get out of bed).

You are all set to plug your goal % and your resting heart rate into the equation below to determine what your heart rate should be while you are doing your cardio workouts.  Just follow the steps below:

1. 220 - Age = MHR (Max Heart Rate)

2. MHR – RHR (Resting Heart Rate) = HRR (Heart Rate Reserve)

3. HRR x Goal % = (#)

4. (#) + RHR = THR (Target Heart Rate)

For Example- A client who is 35, with a RHR of 60 BPM and whose goal is Fitness (60-70%):

1. 220 – 35 (Age) = 185

2. 185 – 60 (RHR) = 125

3. 125 x 60-70% = 75-87.5

4. 75-87.5 + 60 (RHR) = 135-147.5 BPM (Beats Per Minute)

This client should do a warm up and start the actual workout time once his/her heart rate reaches 135 BPM and should remain doing cardio for 30-60 Minutes with the Heart Rate staying between 135 and 147.50 BPM.

Be Well and Get Active!


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