1- Subtract your age from 220. (Example for a 30year-old: 220 – 30 = 190.)
2- Multiply the result by 0.65 to determine 65 percent of your estimated maximum heart rate. (For a 30year old: 190 x 0.65 =123.5 , or approximately 124 beats per minute.) This is the middle range of your training range.
The table below shows estimated target heart rates for different ages. Look for the age category closest to yours, then read across to find your target heart rate.
|Age||Target HR Zone
|20 years||100–170 beats per minute||200 beats per minute|
|25 years||98–166 beats per minute||195 beats per minute|
|30 years||95–162 beats per minute||190 beats per minute|
|35 years||93–157 beats per minute||185 beats per minute|
|40 years||90–153 beats per minute||180 beats per minute|
|45 years||88–149 beats per minute||175 beats per minute|
|50 years||85–145 beats per minute||170 beats per minute|
|55 years||83–140 beats per minute||165 beats per minute|
|60 years||80–136 beats per minute||160 beats per minute|
|65 years||78–132 beats per minute||155 beats per minute|
|70 years||75–128 beats per minute||150 beats per minute|
Monitor Your Training Heart Rate When Exercising
1- Stop exercising, and use your index and middle fingers together to count the number of beats at your wrist or neck for 15 seconds. (Your thumb has a light pulse, which might confuse the count if you use it instead of your fingers.)
2- Multiply this number by four. This is your beats per minute.