Hands On Health
Directions for Calculating Target Heart Rate Zone.
1. Multiply your age by 0.7. Round to the nearest whole number.
2. Subtract this number from 208 to get an estimate of your maximum heart rate.
3. Multiple the number from step 2 by 0.5. Round to the nearest whole number. The
answer represents your minimum heart rate for moderately intense activity.
4. Multiple the number from step 2 by 0.7. Round to the nearest whole number. The
answer represents your maximum heart rate for moderately intense activity and the
minimum for vigorous activity.
5. Multiple the number from step 2 by 0.85. This is your maximum heart rate for any
physical activity. Exercising above this rate is dangerous.
Example of How to Calculate Target Heart Rate Zone.
Sample Subject Age= 41
1.
2.
3.
4.
5.
41 x 0.7= 29
208 – 29= 179 Maximum Heart Rate
179 x 0.5= 90 Minimum Heart Rate
179 x 0.7= 125 Maximum Heart Rate for Moderately Intense Activity
179 x .085= 152 Maximum Heart Rate for Any Physical Activity
Sample Subjects Moderately Intense Activity Target Heart Rate Zone = 90 to 125.
Sample Subjects Vigorous Activity Target Heart Rate Zone = 125 to 152.
Why is Target Heart Rate Zone Information Important?
Your desired target heart rate zone is the level at which your heart is being exercised and
conditioned but not overworked. Working out within your target heart rate zone gives you the
best results for burning fat and losing weight. If you work out below that zone, you reduce your
exercise intensity, and you may not burn as many calories. If you work out above that zone, you
may not be able to work out as long as you planned.
How Target Heart Rate Matches Up with Exercise Intensity Levels.
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Light exercise intensity: 40 to 50 percent of your maximum heart rate
Moderate exercise intensity: 50 to 70 percent of your maximum heart rate
Vigorous exercise intensity: 70 to 85 percent of your maximum heart rate
If you're not fit or you're just beginning an exercise program, opt for light exercise intensity and
gradually build up to a higher intensity. If you're healthy and want a vigorous intensity, opt for
the higher end of the zone. To improve aerobic fitness, most exercise should be done at with
moderate exercise intensity.
Calculate Your Target Heart Rate Zone.
Name:_________________________
Age:_______________
1. (Age) __________ x 0.7= ______________
2. 208 - __________ (answer from 1)= __________ Maximum Heart Rate or MHR
3. (MHR) __________ x .0.5= __________ Minimum for Moderate Activity
4. (MHR) __________ x 0.7= __________ Maximum for Moderate, Minimum for Vigorous
5. (MHR) __________ x 0.85= __________ Maximum for Any Activity
Moderately Intense Activity Target Heart Rate Zone = (Ans. 3) _________ to _________ (Ans. 4)
Vigorous Activity Target Heart Rate Zone = (Ans. 4) _________ to _________ (Ans. 5)