How Do You Determine Your Target Heart Rate

If you love exercise, have joined several marathon and planning to join several more, you would want to find out about your target heart rate usually known as THR. By knowing your target heart rate you will be able to maximize the benefits of you cardiovascular exercise and you will also be able to take yourself into the next level. If you want to get the most out of your cardiovascular activity you would want to know how do you determine your target heart rate. All the famous marathon runners and triathlon athletes will try to improve their target heart rate in order to compete in the highest level of cardiovascular exercise.

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In general, your target heart rate should be 60-80% of you maximum heart rate. The famous method to determine your target heart rate is what they called “The Karvonen Method”. It is the most effective method because it determines your target heart rate by taking into account the resting heart rate of your body.

To calculate your target heart rate, you will need to calculate your resting heart rate as soon as you wake up. You may want to take it over 3 mornings when you wake up to get the reading of your average resting heart rate. For example, 76 + 77 + 80 and divide it by 3. You will get 77.6 and that is your average resting heart rate.

Then you will have to find out your maximum heart rate and heart rate reserve. For maximum heart rate, all you need to do is to subtract your age from 220. For heart rate reserve, you will have to subtract your Average Resting Heart Rate from your Maximum Heart Rate.

Then you will have to calculate the lower limit of your Target Heart Rate, which is the 60% of your heart rate reserve (that you have count from subtracting average resting heart rate from maximum hear rate) and add it with your average resting heart rate. For example your heart rate reserve is (128 x 60%) + 78 = 155. Then you calculate the upper limit of your target heart rate by getting the amount of the 80% if your heart rate reserve and add it with your average resting heart rate.

Lastly, you will add the two amounts and divide it by 2 in order to get your target heart rate.

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