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Target Heart Rate

Why do you need to know your THR?

Your Target Heart Rate is your guide to the intensity of your aerobic workout. People who are just beginning a workout program should work at the low end of their THR range. People with an advanced level of fitness should aim for the middle to high end, but never above the maximum. As a person's level of fitness increases, it will take a higher intensity workout to reach their THR.

Calculate your THR

1. 220 - your age = Your Maximum Heart Rate (MHR)
2. MHR x .60 = Your lowest Target Heart Rate
3. MHR x .80 = Your highest Target Heart Rate

Take your Pulse

Use your index and middle finger - never use the thumb because it has its own pulse. Find a pulse first on the radial artery (thumb side of the inner wrist), or on the carotid artery of the neck (placing fingers on the middle of the neck, slide them to the right & down). Count the first beat as a zero, and keep moving! Take for 6 seconds and add a zero to the number. That is your current heart rate. It should fall within your calculated THR. If the number is lower than your minimum, then you need to increase the intensity of your workouts. If the number is higher than your maximum THR, then you are OVERWORKING! You need to decrease the intensity of your workout to fall within your THR.

Wellness Resource Center
Vanderbilt University
Station B - Box 6033
Nashville, TN 37235
(615) 343-6073
wellness.center@vanderbilt.edu

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