Target Heart Rate (THR)
The concept of the target heart rate (THR) comes from finding a balance of heart beats per minute when one is performing a cardio based exercise routine.
To find your target heart rate, you must first determine your maximum heart rate. Typically, the number one is trying to target is 220 minus your age. For example, if you are 40 years old, your maximum heart rate would be 180 beats per minute. Your target heart rate zone is 50-85% of this maximum so 90-153 beats per minute.
Target Heart Rate Chart
| Age | Target HR Zone 50-85% | Average Maximum Heart Rate, 100% |
|---|---|---|
| 20 years | 100-170 beats per minute | 200 beats per minute |
| 30 years | 95-162 beats per minute | 190 beats per minute |
| 35 years | 93-157 beats per minute | 185 beats per minute |
| 40 years | 90-153 beats per minute | 180 beats per minute |
| 45 years | 88-149 beats per minute | 175 beats per minute |
| 50 years | 85-145 beats per minute | 170 beats per minute |
| 55 years | 83-140 beats per minute | 165 beats per minute |
| 60 years | 80-136 beats per minute | 160 beats per minute |
| 65 years | 78-132 beats per minute | 155 beats per minute |
| 70 years | 75-128 beats per minute | 150 beats per minute |
These numbers are important because if you are above your target heart rate zone, you can be placing too much stress on your heart. If you are not pushing yourself hard enough, then the value of the exercise is lost and not as productive.
It should also be noted that if you are taking medications, you should consult with your physician prior to performing the target heart rate zone calculations as certain medications may impede one's ability to raise their heart rate to the desired beats per minute.