Target Heart Rate Formula: Calculate, Estimate and Measure Your Maximum Heart Rate
Calculate, estimate, and measure your maximum heart rate using the target heart rate formula.
The Methods
Target Heart Rate Formulas
Two formulas are used to calculate target heart rate. The first method shows the percentage of the maximum heart rate calculated from zero to peak. Method number two represents the heart rate at a specified percentage of maximum MET (VO2max).
Karvonen Method
Karvonen Method Target Heart Rate Formula
The Karvonen method was devised by a Scandinavian physiologist and is the “gold standard”. This method factors the resting heart rate (heart rate reserve) into the equation. Calculations are then made using the difference between a subject’s maximum heart rate and the resting heart rate.
Formula:
The Zoladz method determines exercise zones by subtracting values from HRmax.
Formula Abbreviations |
| HR = Heart Rate |
| Max HR = Maximum Heart Rate |
| HRmax = Maximum Heart Rate |
| HRrest = Resting Heart Rate |
| THR = Target Heart Rate |
| BPM = Beats Per Minute |
♥ THR = ((HRmax − HRrest) × % intensity) + HRrest.
Example for someone with a HRmax of 180 and a HRrest of 70.
50% intensity: ((180 − 70) × 0.50) + 70 = 125 bpm.
85% intensity: ((180 − 70) × 0.85) + 70 = 163 bpm.
Zoladz Method
Zoladz Method Target Heart Rate Formula
♥ THR = HRmax – Adjuster ± 5 bpm.
Zone 1: Long Slow Run: Adjuster = 50 bpm.
Zone 2: Easy Run: Adjuster = 40 bpm.
Zone 3: Tempo Run: Adjuster = 30 bpm.
Zone 4: Intervals, Speed Work: Adjuster = 20 bpm.
Zone 5: Going All the Way: Adjuster = 10 bpm.
♥ Example for someone with a HRmax of 180.
Zone 1 (easy exercise): 180 − 50 ± 5 → 125 – 135 bpm.
Zone 4 (tough exercise): 180 − 20 ± 5 → 155 – 165 bpm.
The Reserve
Heart Rate Reserve for Target Heart Rate Formula
The heart rate reserve is the difference between one’s HRmax and the HRrest. If we take a typical example of someone who’s HRmax is 180, and the HRrest is 100, then heart rate reserve is calculated as:
HRmax – HRrest = HR reserve.
180 – 100 = 80 bpm.
The difference references the range of potential training heart rate intensities. This means if one has a large difference, then he/she has a great range of potential training heart rate intensities.
Help for You
More Than Your Target Heart Rate Formula
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