Find Your Target Heart Rate

To calculate the low end of your THR zone, 50% of your heart rate reserve, you'll use the following formula:

206.9 - (0.67 x age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR x 50% = training range %
training range % + resting heart rate = low end of THR zone

The following example shows the low end of a THR for a 35 year old person with a resting heart rate of 60 bpm:

206.9 - (0.67 x 35) = 183.45
183.45 - 60 = 123.45
123.45 x 50%= 62
62 + 60 = 122 beats per minute

For this person, their low end THR starts at 122 bpm, which would be a light, warm up pace. Make a note of your own heart rate and go on to the next step: calculating the high end (85%) of your THR zone.

• How to Find Your Resting Heart Rate
• How to Find the Low End of Your Target Heart Rate Zone
• How to Find the High End of Your Target Heart Rate Zone
• Using your Target Heart Rate Zone to Track Intensity
• Using Your Heart Rate with Perceived Exertion
• Creating Workouts Based on Your Target Heart Rate Zone
• Other Ways to Monitor Your Intensity - The Talk Test
• Other Ways to Monitor Your Intensity - Perceived Exertion