What Should Your Heart Rate be When You Exercise?

When exercising it is important to know what range your heart rate should be in. Whether you are a beginner or advanced exerciser, training in the correct heart rate zone will ensure you get the right intensity and the most effective results from your workout.

The method most commonly used by fitness professionals to calculate target heart rate is called the Karvonen method. Here is how it works.

Calculate your Resting Heart Rate
First you need to calculate your resting heart rate. The resting heart rate is most accurately measured when checked for a full minute first thing in the morning before you get out of bed. Place your finger tips on the side of your neck (carotid pulse) or at your wrist on the thumb side (radial pulse). Avoid using too much pressure when using the carotid pulse to measure heart rate.

Now that you know your resting heart rate let’s go through an example of how to calculate the target heart rate. We’ll assume we have a 30 year old with a resting heart rate of 60 beats per minute.

The Karvonen Formula
Step 1: 220 – Age = Max Heart Rate
220 – 30 = 190

Step 2: Max Heart Rate – Resting Heart Rate = HRR (heart rate reserve)
190 – 60 = 130

Step 3: Calculate Heart Rate Training Zone

a) Beginner to Intermediate exercisers looking for an easy to moderate workout designed primarily around
burning calories/fat will train roughly in the range of 60% – 70% of HRR.

HRR x Training Range % + Resting Heart Rate
130 x .6 + 60 = 138 Beats per minute (23 beats/10 seconds)
130 x .7 + 60 = 151 Beats per minute (25 beats/10 seconds)

Therefore this beginner/intermediate exerciser would train in the heart rate zone of 138 – 151 beats per minute.

b)Intermediate to Advanced exercisers looking for a moderate to intense workout designed primarily around
burning calories and improving cardiovascular efficiency will train in the range of 70% – 85% of HRR.

HRR x Training Range % + Resting Heart Rate
130 x .7 + 60 = 151 Beats per minute (25 beats/10 seconds)
130 x .85 + 60 = 170 Beats per minute (28 beats/10 seconds)

Therefore this intermediate/advanced exerciser would train in the heart rate zone of 151 – 170 beats per minute.

Depending on your fitness level and overall goals you should calculate your heart rate training zone accordingly. The last figure you should know about and generally not exceed is your maximum heart rate which is 220 minus your age. Sometimes you may hit this level during your workout however usually your body cannot sustain this intensity for very long.

Enjoy your workouts and training in the right zone for you!

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Please always consult with your doctor prior to participating in any formal exercise training OR to confirm you are training in a good heart zone!