Leisure and Cultural Services Department - Fitness WalkingLeisure and Cultural Services Department
Target Heart Rate
Current Heart Rate BPM
Birth Year
| Target Heart Rate | % |
| Lower limit (60%) | BPM |
| Upper limit (90%) | BPM |
The upper limit of heart rate should be adjusted according to your actual physical conditions & training targets.
Calculation of Target Training Heart Rate Zone:
| Lower Limit | Middle | Upper Limit |
|---|---|---|
| maximum heart rate* x 60% (can be lowered to 55% for those who are not physically fit and raised to 65% for those who are physically fit) |
maximum heart rate x 75% |
maximum heart rate x 90% (should be adjusted according to one’s actual physical conditions and training targets. The key is “know your ability”) |
| or | ||
| (maximum heart rate - resting heart rate) x 50% + resting heart rate (can be lowered to 45% for those who are not physically fit and raised to 55% for those who are physically fit) |
(maximum heart rate − resting heart rate) x 70% + resting heart rate | (maximum heart rate - resting heart rate) x 85% + resting heart rate (should be adjusted according to one’s actual physical conditions and training targets. The key is “know your ability”) |
*maximum heart rate = 220 − age