# Best way to find your Target Heartrate?

#### dawnmh22

##### Cathlete
Whats the best Formula/method to go by when finding you Target Heartrate?? 220-age, multiply by the percentage or going by your resting heartrate? I just want to make sure I'm working hard enough. What Formula do You Girls Go by? Thanks

#### Linda428

##### Active Member
Hi,
Check out the website: heartzones.com

As a personal trainer, I use the Heart Zones method of computing heart rate.

#### dawnmh22

##### Cathlete
Thanks!

This will help me find What my target heartrate I should work at.?????..I have a heart monitor already. I'm not sure which one to click on to find my target heartrate?

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#### Linda428

##### Active Member
Hi,

In order to figure out what your approximate MHR (maximum heart rate) is, check out this formula for women:

210 minus half of your age; minus 5% of your body weight = _______ MHR
210 - ___________ - _____________ = ________________your MHR

Once you get your MHR, then multiply that by 65%, 75% and 85%.

For example, I am 55 and I weight 125.
210 minus half of my age (27) minus 5% of my body weight = 177

177 x 65% = 115
177 x 75% = 132
177 x 85% = 150

After a warm-up of 5-10 minutes, I am easily at 75% of my MHR. Most of the time, I stay between 75% and 85% of my heart rate. For fat loss, I would recommend this. Interval training is also very good. For example, I used an ARC trainer at the gym this morning. After my warm-up, I was at 75%. I stayed there for 5 minutes. Than I cranked up the resistance, incline and speed, go to 85%, stayed there for one minute. Then I recovered, exercised at 75% for 5 minutes, and then went to 85% for 1 minute. I did this for 45 minutes. If you have any other questions, please let me know.

Zone 1: 50% - 60% Heart Rate: Easy, fun, breathing is easy;
Zone 2: 60% - 70% Heart Rate: Moderate zone, breathing is still comfortable, you can stay in this zone all day and feel good.
Zone 3: 70% - 80% Heart Rate: Cardio zone, you are sweating, breathing a little bit harder.
Zone 4: 80-90% Heart Rate: Breathing is very difficult. The closer you get to 90%, the more uncomfortable you are. You really don't want to work out at 90% of your heart rate. When I teach my cycle classes, we MIGHT get to our 90% for 1 or 2 minutes....
Zone 5: 90-100% Heart Rate: Very very labored breathing, extremely hard; not fun at all! Not recommended!

Zone 1: When you work out aerobically between 50% - 60%, you will burn approximately:
10-15% carbs
60-85% fat
5% proten
3-5 calories per minute
Zone 2:
When you work out aerobically between 60% - 70%, you will burn approximately:
10-15% Carbs
75-85% Fat
5% Protein
6-8 calories per minute

When you workout aerobically between 70% and 80%, you will burn approximately:
40—50% Carbs
35-50% Fat
5% Protein
9-11 calories per minute

When you workout aerobically between 80% and 90%, you will burn approximately:
70—80% Carbs
15 -20% Fat
5% Protein
12-14 calories per minute

When you workout aerobically between 90% and 100%, you will burn
approximately:
80-90% carbs
5-15% Fat
5% protein
15-20 calories per minute

#### dawnmh22

##### Cathlete
I like this:

http://www.briancalkins.com/HeartRate.htm

Finding my max is pretty easy with a tough interval workout (think the Imax workouts or Cardio Coach).

April

April this is the one I was going by also...on somedays I feel like it too hard to work at 75%..I guess on somedays its okay to work the intensity lower??

#### dawnmh22

##### Cathlete
Hi,

In order to figure out what your approximate MHR (maximum heart rate) is, check out this formula for women:

210 minus half of your age; minus 5% of your body weight = _______ MHR
210 - ___________ - _____________ = ________________your MHR

Once you get your MHR, then multiply that by 65%, 75% and 85%.

For example, I am 55 and I weight 125.
210 minus half of my age (27) minus 5% of my body weight = 177

177 x 65% = 115
177 x 75% = 132
177 x 85% = 150

After a warm-up of 5-10 minutes, I am easily at 75% of my MHR. Most of the time, I stay between 75% and 85% of my heart rate. For fat loss, I would recommend this. Interval training is also very good. For example, I used an ARC trainer at the gym this morning. After my warm-up, I was at 75%. I stayed there for 5 minutes. Than I cranked up the resistance, incline and speed, go to 85%, stayed there for one minute. Then I recovered, exercised at 75% for 5 minutes, and then went to 85% for 1 minute. I did this for 45 minutes. If you have any other questions, please let me know.

Zone 1: 50% - 60% Heart Rate: Easy, fun, breathing is easy;
Zone 2: 60% - 70% Heart Rate: Moderate zone, breathing is still comfortable, you can stay in this zone all day and feel good.
Zone 3: 70% - 80% Heart Rate: Cardio zone, you are sweating, breathing a little bit harder.
Zone 4: 80-90% Heart Rate: Breathing is very difficult. The closer you get to 90%, the more uncomfortable you are. You really don't want to work out at 90% of your heart rate. When I teach my cycle classes, we MIGHT get to our 90% for 1 or 2 minutes....
Zone 5: 90-100% Heart Rate: Very very labored breathing, extremely hard; not fun at all! Not recommended!

Zone 1: When you work out aerobically between 50% - 60%, you will burn approximately:
10-15% carbs
60-85% fat
5% proten
3-5 calories per minute
Zone 2:
When you work out aerobically between 60% - 70%, you will burn approximately:
10-15% Carbs
75-85% Fat
5% Protein
6-8 calories per minute

When you workout aerobically between 70% and 80%, you will burn approximately:
40—50% Carbs
35-50% Fat
5% Protein
9-11 calories per minute

When you workout aerobically between 80% and 90%, you will burn approximately:
70—80% Carbs
15 -20% Fat
5% Protein
12-14 calories per minute

When you workout aerobically between 90% and 100%, you will burn
approximately:
80-90% carbs
5-15% Fat
5% protein
15-20 calories per minute

Wow Thanks......This is great!!!

#### cheval

##### Cathlete
April this is the one I was going by also...on somedays I feel like it too hard to work at 75%..I guess on somedays its okay to work the intensity lower??

I do steady state workouts in 65-75% of heart rate reserve. I only go above 75% in interval workouts. I have my HRM set to warn me to back off when I'm doing steady state so I don't get too high.

Cardio Coach suggests to use the Karvonen values if you're going by HR instead of perceived exertion. His level 1 is 55-65%. Level 2 (or steady state) is 65-75%. Level 3 is 75-85% and Level 4 is 85+%.

April

#### dawnmh22

##### Cathlete
I do steady state workouts in 65-75% of heart rate reserve. I only go above 75% in interval workouts. I have my HRM set to warn me to back off when I'm doing steady state so I don't get too high.

Cardio Coach suggests to use the Karvonen values if you're going by HR instead of perceived exertion. His level 1 is 55-65%. Level 2 (or steady state) is 65-75%. Level 3 is 75-85% and Level 4 is 85+%.

April

Thanks!! That sounds about right..when I do steady pace longer runs its around 65-75% but when I do intervals or HIIT I can get it up between 75- 90% I usually run for my cardio,so this will work out perfect. I like to mix up the intensity..I'll do steady long runs,Treadmill Challengers dvd,and HIIT,also some that I have found from Fitness Magazine. when the weather gets warmer I'm planning to run outside. I have been running since high school and really enjoy it. TY again!

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#### JennieR

##### Cathlete
Just posting for further reference.

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