Calculate the Upper Limit of Your Heart Rate Zone

• 1). On your blank piece of paper, create a blank target heart rate zone. It should look like this ( , ). The space to the left is for your lower heart rate limit while the space on the right side is for your upper heart rate limit.
  
  
• 2). Calculate your maximum heart rate by subtracting your age from 220. For example, if you are 40, then 220 - 40 is 180. Your maximum heart rate is 180 beats per minute.
  
  
• 3). Determine what you want you upper limit to be based on what type of results you want to achieve. For example, if you want your upper limit to be 75 percent of your maximum heart rate, or at an endurance training zone, you would use 75 percent, or .75.
  
  
• 4). Multiply your maximum heart rate by the number you determined to be your upper limit percentage. If you want your percentage to be 75 percent, or .75, then multiply 180 times .75. Your answer will be your upper heart rate limit. In this case, it is 135 beats per minute (i.e., 180 x .75 = 135)
  
  
• 5). Write down your upper limit in your blank heart rate zone. It should now look like this ( , 135 ).
  
  

Calculate the Lower Limit of Your Heart Rate Zone

• 1). Calculate your maximum heart rate by subtracting your age from 220. For example, if you are 40, then 220 - 40 is 180. Your maximum heart rate is 180 beats per minute.
  
  
• 2). Determine what you want you lower limit to be based on the results you want to achieve. For example, if you want your lower limit to be 50 percent of your maximum heart rate, or at a warm-up zone, you would use 50 percent, or .50.
  
  
• 3). Multiply your maximum heart rate by the number you determined to be your lower limit percentage. If you want your percentage to be 50 percent, or .50, then multiply 180 times .50. Your answer will be your lower heart rate limit. In this case, it is 90 beats per minute (i.e., 180 x .50 = 90)
  
  
• 4). Write down your lower limit in your heart rate zone. It should now look like this ( 90 , 135 ) At this point, you now have the ability to control the intensity of any cardiovascular exercise you want. By keeping your heart rate between 90 beats per minute and 135 beats per minute, you can be sure you are operating at the intensity you want to achieve the results you want. In this case, it is between 50 and 75 percent of your maximum heart rate.