Target Heart Rate Table

The Target Heart Rate or Training Heart Rate (THR) is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This theoretical range varies based on a person's physical condition, gender, and previous training. Below are two ways to calculate one's THR. In each of these methods, there is an element called "intensity" which is expressed as a percentage. The THR can be calculated as a range of 65%–85% intensity. However, it is crucial to derive an accurate HRmax to ensure these calculations are meaningful.

Example for someone with a HRmax of 180 (age 40, estimating HRmax as 220 − age):

• 65% intensity: (220 − (age = 40)) × 0.65 → 117 bpm
  
• 85% intensity: (220 − (age = 40)) × 0.85 → 153 bpm

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