Find Your Target Heart Rate

In the previous step, you used the Karvonen Formula to calculate the lower end of your THR zone. Now you'll use the same formula to calculate the higher end. Once again, all you need is your age and your resting heart rate:

206.9 - (0.67 x age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR x 85% = training range %
training range % + RHR = high end of your THR zone

The following example shows the high 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 85%= 105
105 + 60 = 165 beats per minute

You should now have two numbers that will range somewhere between 120-180 beats per minute, depending on your age and resting heart rate. Your next step is to figure out how to use these numbers in your workout to make sure you're working at the right intensity.