WORKSHEET 4: CALCULATING YOUR TARGET HEART RATE

 

Karvonen Formula

First find your average resting heart rate by counting your pulse for one minute while you are still lying in bed .Do this on three consecutive mornings.
Resting heart rate on the 1st morning: beats/minute ______
Resting heart rate on the 2nd morning: beats/minute ______
Resting heart rate on the 3rd morning: beats/minute ______

Average Resting Heart Rate (RHR): beats/minute

Steps One and Two Example:
Find your maximum heart rate and heart rate reserve. A 20-year-old with an 220 RHR of 75.

220
- your age
____
= MHR (Max Heart Reserve)

- RHR (Resting Heart Rate)
_______

= HRR (Heart Rate Reserve)

220
- 20
200
- 75
125

Steps Three and Four

Example

For the lower limit of the THR, calculate 60 percent of the HRR and add the RHR to the answer.


125
x .60
75.00
+75.00
150.00

HRR
x .60
=hhhhh
+RHR
= Lower end of the THR in beats/minute

Steps Five and Six

For the upper limit of the THR, do the same process except calculate 80 percent of the HRR.

Results: My target heart rate range is _______(lower) to _______ (upper) beats/minute.

Steps Seven and Eight

Divide both ends of the THR in beats/minute by 6

to obtain a THR in beats per 10 seconds.

My target heart rate range is _______ (lower) to _______ (upper) beats/l0 seconds.