Topic 4.4
Calculating Target Heart Rate Zone

To improve your cardiovascular fitness, you must engage in active aerobic activities or active sports that are intense enough to get your heart rate into your target heart rate zone. The two most commonly used methods of determining target heart rate zone are the heart rate range (HRR) and the percent of maximal heart rate (% maxHR) methods. The target heart rate zone for the HRR method is 50 to 85%. For the % maxHR method it's 65 to 90%. The target heart rate zones are different for the two methods because of the way they are calculated. However, for both methods the lower number represents the minimum heart rate necessary for achieving cardiovascular fitness benefits.

Here are two calculators that you can use to determine your target heart rate zone.

• For the HRR method, you’ll need to know your age and your resting heart rate. The best way to determine your resting heart rate is to take your heart rate before you get out of bed in the morning. Take your heart rate from your carotid or radial artery. (The radial artery is on the inside of your wrist, on the thumb side. The carotid artery is on your neck, right below your ear.)
• For the % maxHR method, you’ll need only your age.

You should also be able to do these calculations without using a calculator.