What information is needed to calculate a target heart rate training zone?
Before you can calculate your target heart rate, you’ll first need to find your maximum heart rate. The best way to find this is to take a cardiac stress test, which is usually administered by a doctor. Since this may not be practical, you can get a close estimate by spending about 15 minutes exercising where you gradually increase the intensity, perhaps on a stationary bike or treadmill. At the very end of your session, spend 15 additional seconds at the highest intensity possible. Afterwards, measure your pulse rate using a heart rate monitor. This will be your maximum heart rate. If you’re not sure your body can handle the stress of this test, by all means consult your doctor. Another method, which is much less accurate, is to subtract your age from 220. Just realize your actually maximum rate can vary greatly from this number.
