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. 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 |
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. |
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|
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.