Health:  Knowing Your Target Heart Rate - Part 3

Calculating RHR, MHR & THR

To figure out your target heart rate (THR) you need to know your maximum heart rate (MHR). The most frequently used formula for calculating your MHR is to subtract your age from 220. If you are 30-years-old, it would be: 220 – 30 = 190. Now that you have your MHR, you can multiply it by the appropriate intensity percentage for your fitness level and your fitness goals.

There is a second way to determine your MHR using this standard formula: MHR = 205.8 – (0.685 x age). So, again using our previous example, the formula works out like this:
MHR = 205.8 – (0.685 x 30)
MHR = 205.8 – 20.55
MHR = 185 (rounded from 185.25)

A different formula used to calculate your THR, called the Karvonen Method, takes your resting heart rate into consideration with its formula, giving you a more personalized result. To use this method, you'll need to know your resting heart rate (RHR) and MHR (using one of the formulas above).

To find your RHR, when you wake up and before getting out of bed, count the number of times your heart beats for 15 seconds and multiply that by 4. The formula is: Target Heart Rate = [(Maximum Heart Rate – Resting Heart Rate) × %Intensity] + Resting Heart Rate . (We will cover Intensity Levels in a separate article.)

Now, returning to our previous example. Mr. Reeves measured his RHR this morning and got a rate of 72 beats per minute (bpm). Remembering that his MHR is 185, let's assume that he is in fair health and wants to maximize fat burning, so we'll set his target intensity at 60%. Our formula will look like this:
THR = [(MHR – RHR) × %Intensity] + RHR
THR = [113 x .60] + 72
THR = 67.8 + 72
THR = 140 bpm (rounded from 139.8)

So, Mr. Reeves is going to want to workout for 20 to 30 minutes doing the aerobic activity of his choice and try to maintain his heart rate at about 140 bpm.

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