1. Target Heart Rate Zone
How Fast should I go?

2. Resting Heart Rate R.H.R. is the measured in beats per minute (bpm)
The average person has a R.H.R. of 70-72bpm
In order to calculate R.H.R. relax for five minutes then find your pulse at your carotid artery. Take your pulse for ten seconds (looking at a watch and feeling for your pulse). Multiply that number by 6

3. Maximum Heart Rate MHR or Maximum Heart Rate 220 – Age
So….a 15 year old would have a MHR of 205 (220-15)
16 year old would have a MHR of 204 (220-16)
17 year old would have MHR of 203

4. Heart Rate Reserve
H.R.R. Is the amount of Beats per minute that your body can devote towards physical activity.
Calculate your H.R.R. by subtracting your R.H.R. from your M.H.R.
So…if a 15 year old person had a resting heart rate of 65 then their H.R.R. would be ….
205 (MHR) -65 (RHR) = 140 (HRR)
So because this person devotes 65bpm to rest, they have 140bpm reserved for activity!
WHAT WOULD HAPPEN IF THEY HAD A RESTING HEART RATE OF 85bpm?

5. Calculating TARGET HEART RATE
THR Zone is (50 – 85% of HRR) + RHR
So for a 15 year old….
MHR = 205bpm
RHR of 65 bpm
Thus HRR is 140bpm
So…THR lower limit is (140 X.50) + 65
= = 135 bpm
So…THR upper limit is (140 X .85) + 65
= =184 bpm

6. 135bpm = 22.5 beats per ten seconds