Listen to Your Heart
Target Heart Rate — Calculation Examples
The following examples show how to calculate the Target Heart Rate for a 20-year-old at a desired aerobic intensity of 75%.
Standard Method Example
For a 20-year-old at a desired aerobic intensity of 75%:
Standard Target HR = % of aerobic intensity/100 × (Maximum HR)
= 0.75 × (220 − 20)
= 150 bpm
= 0.75 × (220 − 20)
= 150 bpm
Karvonen Method Example
For a 20-year-old with a resting heart rate of 60 bpm at a desired aerobic intensity of 75%:
Karvonen Target HR = % of aerobic intensity/100 × (Maximum HR − Resting HR) + Resting HR
= 0.75 × (220 − 20 − 60) + 60
= 165 bpm
= 0.75 × (220 − 20 − 60) + 60
= 165 bpm
Courtesy of International Fitness Association (IFA)
www.ifafitness.com
Fitness Training Manual version 5.9, written by Chuck Krautblatt
Copyright 1995, 1998, 2000 by IFA