Fitness Calculations
Heart Rate Range Method (for a 17 year old with a resting heart rate of 47) Best way to get resting heart rate is in the morning upon rising. Take pulse for 10 seconds multiply by 6.
Threshold Heart Rate
Step 1: 220-17 (Age) = 203 (Maximal Heart Rate)
Step 2: 203 (Maximal Heart Rate) - 47 (Resting Heart Rate) = 156 (Heart Rate Range)
Step 3: 156 (Heart Rate Range) x .50 (Threshold Percent) = 78
78 + 47 (Resting Heart Rate) = 125 (Threshold Heart Rate)
Target Ceiling Rate
Step 1: 220-17 (Age) = 203 (Maximal Heart Rate)
Step 2: 203 (Maximal Heart Rate) - 47 (Resting Heart Rate) = 156 (Heart Rate Range)
Step 3: 156 (Heart Rate Range) x .85 (Target Ceiling Percent) = 133
133 + 47 (Resting Heart Rate) = 180 (Target Ceiling Rate)
Target Heart Rate Zone
125-180 beat per minute
Please Note: The New American College of Sports Medicine Guidelines suggest that very low fit people or those who are totally sedentary should use 40% rather than 50% as the threshold value.