SX 70- Target heart Rate

When doing cardio or intervals it’s fun to know that they are effective.  Target heart rate training is a good way to be sure that you are getting in efficient effective workouts.

In order to figure a more accurate target heart rate, you should have a good RESTING HEART RATE count.
The best way to do that is to count your heart beat for 60seconds immediately upon waking up in the morning.
Target heart rate
  1. 220- age= heart rate maximum
  2. HR max – HR resting = heart rate reserve
  3. (HR reserve x % intensity) + HR resting = Target HR
The % intensity ranges from 50% to 90%
here are my results- age= 34 ; resting heart rate = 45
intensity percent
target heart rate
137 hr goal at 65% intensity- you should never have a heart rate lower than this when doing cardio
AND 172 hr goal at 90% for the end of the last interval
An easy way to check your heart rate is to find your pulse and count for 6 seconds. Multiply by 10 and this gives you a great estimate.
Easy formula you see used at the gym- not quite as accurate:
220-age=max heart rate
max heart rate x % intensity = target heart rate
Steady cardio should be no easier than 65%
BUT optimally I like to keep my steady cardio between 75%and 85% — for Speedy RESULTS….

One thing I do a lot to get my heart rate up and be able to sustain it for a bit at a high steady state is to RUN for 10 mins hard then bike after that.

If I just start biking or doing the elliptical I can’t seem to get my heart rate up towards the 80% range with out tons of effort.


P.S. if you are looking for ideas on how to do intervals— tomorrow I’ll post a ton of ideas for you! be sure to check back here