Target Heart Rate

The target heart rate is the heartbeat rate a person should have during aerobic exercise (such as running, fast walking, cycling, or cross-country skiing) to get the full benefit of the exercise for cardiovascular conditioning.

To calculate the target heart rate, one common way of doing this is by using the American College of Sports Medicine Method.

To obtain cardiovascular fitness benefits from aerobic exercise, it is recommended that an individual participate in an aerobic activity at least 3-5 times a week for 20-30 minutes per session, although cardiac patients and very sedentary individuals can obtain benefits with shorter periods (15-20 minutes).

The American College of Sports Medicine Method

Using the American College of Sports Medicine Method to calculate one’s target heart rate, an individual should subtract his or her age from 220, then multiply by the desired intensity level of the workout. Then divide the answer by 6 for a 10-second pulse count. (The 10-second pulse count is useful for checking whether the target heart rate is being achieved during the workout. One can easily check one’s pulse—at the wrist or side of the neck—counting the number of beats in 10 seconds.)

For example, a 20-year-old wishing to exercise at 70% intensity, would employ the following steps:
Maximum Heart Rate – 220 – 20 = 200

Target Heart Rate – 200 ´ 0.70 =140

10-second Pulse Count – 140 ¸ 6 =23

To work at the desired level of intensity, this 20-year-old would strive for a target heart rate of 140 beats per minute, or a 10-second pulse count of 23.