Find the low end of your target heart rate zone
In step one, you found your resting heart rate (RHR). You'll use this number to find your target heart rate zone using the Karvonen formula, a measure of your
heart rate reserve. Using this formula, we'll calculate a THR zone between
50% and 85% of your heart rate reserve. To calculate the low end of your THR zone, 50% of your heart rate reserve, you'll use the following formula:
220 - (your age) = Max Heart Rate (MaxHR)
MaxHR - (resting heart rate) = Heart Rate Reserve (HRR)
HRR x 50% = training range %
training range % + resting heart rate = low end of THR zone
The following example shows the low end of a THR for a 35 year old person with a resting heart rate of 60 bpm:
220 - 35 = 185
185 - 60 = 125
125 x 50%= 62.5
62.5 + 60 = 123 beats per minute
For this person, their low end THR starts at 123 bpm.
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