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Are you training in your target heart rate zone?

By Tysen Manuel, B.S. Exercise Science

1. The first thing we need to do is to find your Resting Heart Rate.(RHR). You may measure your resting heart rate manually by counting a pulse on your neck, chest or wrist for one minute. Use the pads of your pointer and middle finger over any of these regions.
2. Take your age and subtract that number from 220. This number equals your Max Heart Rate (MHR).

Depending on your goals and objectives, follow the chart:

Example:
Age	28
	-220
Max Heart Rate (MHR)	192
Resting Heart Rate (RHR)	-45
	147 X 50% = 73.5 + (RHR) 45 = 118.5
50% of your max heart rate (MHR) is 118.5 beats per minute (BPM)

Training Zones	Low BPM	High BPM
Fat Burning Zone (Highest % of calories from fat)	50% 118.5	65% 140.6
Healthy Heart Zone (Maintain cardiovascular fitness)	60% 133.2	75% 155.3
Aerobic Zone (Improve cardiovascular fitness)	70% 147.9	80% 162.6
Anaerobic Zone (Competitive athlete only)	80% 162.6	90% 177.3
Red-Zone (Competitive athlete only)	90% 177.3	100% 192.0

Note: The information contained on this website regarding exercise, diet and supplementation is not intended as a substitute for consulting your physician. All matters regarding your physical health should be supervised by a physician.