How to Calculate Your Target Heart Rate

I am exercising more now and to be sure that I am getting workiing in the best heart rate rate to burn fat during my workout, I need to figure out my Target Heart Rate.  Here is a Chart and a Worksheet to help me (and you) make this all important calculation.

 

HOW TO CALCULATE YOUR TARGET HEART RATE

1.  Average resting heart rate (RHR)
    Count your pulse for one minute as soon as you wake up, for 3 days.

 

Average RHR = ( _______ + _______ + _______ ) ÷ 3
                               Day 1         Day 2        Day 3

Your average RHR = _______

 

2.  Maximum heart rate (HR_max)

 

HR_max = 220 - __________
                         your age

Your HR_max = _______

 

3.  Heart rate reserve (HR_maxRESERVE)

 

HR_maxRESERVE = ____________ - __________
                           your HR_max         your RHR

Your HR_maxRESERVE = _______

 

4.  Lower limit of your target heart rate (THR)

 

THR (lower limit) = ( ___________________ × 0.6 ) + __________
                                    your HR_maxRESERVE                      your RHR

 Your THR (lower limit) = _______

 

5.  Upper limit of your target heart rate (THR)

 

THR (upper limit) = ( ___________________ × 0.8 ) + __________
                                      your HR_maxRESERVE                      your RHR

Your THR (upper limit) = _______

 

6.  Target heart rate (THR)

 

THR = ( ________________________ + ________________________ ) ÷ 2

                  your THR (lower limit)                your THR (upper limit)

 Your THR = _______