Target your Heart Rate

How to Target your Heart Rate (THR) according to the Karvonen formula:

  • Count your Maximum Heart Rate (MHR) at 220 beats per minute
  • Minus your age
  • Minus your Resting Heart Rate (RHR) (pulse)
  • Multiply by your Training Intensity (TI) i.e 60%, 70%
  • Add your RHR
  • Your result  is THR

How to find your pulse:

Sit down for two (2) minutes and rest before taking your heart rate. There are two pulse points you may use to count hour heart beats.

  • Radial pulse in the little groove on the thumb side of your wrist
  • Carotid pulse beside the "Adam's apple" on the side of your neck

 

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