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What is Your Target Heart Rate?

The Karvonen Formula is a one of the most effective methods used to calculate training heart rate. The formula involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts.

Below is an example of the Karvonen formula for a 23 year old with a resting heart rate (RHR) of 65 beats per minute and a high fitness level.

In order to establish your own ideal training zone, you will first need to get your resting heart rate (RHR). To do this, take your pulse for one full minute when you first wake up in the morning or after you've resting for a while. For a more accurate measurement, take your pulse for 3 mornings and take an average. A normal RHR for adults is between 60-100, although exercisers and athletes may have lower RHR - the lower it is, the more fit you are. If your RHR is over 100, you should call your doctor to get checked out.

Example:

Estimated maximum heart rate (MHR) = 220 minus your age

220 - 23 = 197
197 - 65 (RHR) = 132

You will then also need to determine the intensity level at which you should exercise. As a general rule, you should exercise at an intensity between 50% - 85% of your heart rate reserve. Your individual level of fitness will ultimately determine where you fall within this range. Use the following table as a guide for determining your intensity level:

• Beginner or low fitness level . . .50% - 60%
• Average fitness level . . . . . . . . 60% - 70%
• High fitness level . . . . . . . . . . . 75% - 85%

In this example, we are calculating for a high fitness level (of between 75% and 85%)

132 x 75% = 99
99 + 65 (RHR) = 164

132 x 85% = 112.2
112.2 + 65 (RHR) = 177

The target heart rate zone for this person would be 164 to 177