Fit Tip- Heart Rate Training

[Nick Clark]

In order for your cardio to be more effective, you should incorporate your training heart rate. This can be tracked through wearing a heart rate monitor or a piece of cardio equipment (most have sensors). Monitor it throughout the cardio session.


Training Heart Rate formula:


Find your maximum heart rate:

220 – Age = Maximum Heart Rate (MHR)


Find your training heart rate, which will be 65% to 85% of your MHR:


.65 x MHR = Low Training Heart Rate (THR)

.85 x MHR = High Training Heart Rate (THR)


For example, 40 year old:


40 (age) – 220 = 180 MHR


180 x .65 = 117 beats per minute


180 x .85 = 153 beats per minute


Training Heart Rate = 117 to 153 beats per minute


So, what does this mean? Two things people are doing during cardio- not working hard enough (below low THR) or working too hard (above high THR). Your low THR should be maintained for longer duration (+30 min) cardio sessions and your high THR should be used for short duration sessions or interval training.

Next time you are training, take a glance at your heart rate and adjust the intensity based on your Training Heart Rate.


*A fitness evaluation should be administered before attempting an exercise program. A fitness professional can customize your training heart rate based on your goals and fitness level.


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