Target Rate
The Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based mostly on age; however, a person's physical condition, gender, and previous training also are used in the calculation. Below are two ways to calculate one's THR. In each of these methods, there is an element called "intensity" which is expressed as a percentage. The THR can be calculated as a range of 65%–85% intensity. However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful (see above).
Example for someone with a HRmax of 180 (age 40, estimating HRmax As 220 − age):
- 65% Intensity: (220 − (age = 40)) × 0.65 → 117 bpm
- 85% Intensity: (220 − (age = 40)) × 0.85 → 153 bpm
Read more about this topic: Heart Rate
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