Name:________________

Target Heart Rate (THR)

SWIMMING

Instructor, Mike Guthrie

Method One - Maximum Heart Rate

1)  220 - age - 13 = maximum HR

2)  exercise intensity range = 60-90% of maximum HR. This is used to establish THR range.

For example: A person is age 20.

1)  220 -20 - 13 = 187 bpm = maximum HR

2)  Low end of range: 60% intensity X 187 = 112 (.60 X 187)

     High end of range: 90% intensity X 200 = 168 (.90 X 187)

3)  So, Maximum THR range = 112 - 168 bpm

Method Two - Karvonen THR

1)  Find maximum HR (same as step 1 above)

2)  Find Heart Rate Reserve (HRR) = maximum HR - Resting HR

3)  Establish THR range:

          Low end: (50% intensity X HRR) + resting HR

          High end: (80% intensity X HRR) + resting HR

For example: A person is 20, with a resting HR of 70.

1)  Maximum HR = 220 - 20 - 13 = 187

2)  HRR = 187 - 70 = 117

3)  Low end THR range: (.50 X 117) + 70 = 129 bpm

     High end THR range: (.80 X 117) + 70 = 164 bpm

4)  So, Karvonen THR range = 129 - 164 bpm

What is your THR? (practice both methods, and turn in next class period)