Heart Rate Assessment
Direction: While we are participating in class activities, we will measure our heart
rate by heart rate monitor. First, we need to find our target heart rate zone. To do
this, we need to estimate our maximum heart rate. In order to estimate our
maximum heart rate, we need to subtract our age from 220. For example, if you are
16 years old, your estimated maximum heart rate is 204, because your subtract 16
from 220. Let’s calculate your maximum heart rate!
Maximum heart rate = 220 – (your age) =
Once you calculate your heart rate, let’s calculate our target heart rate zone.
According to a study, a zone of 70 to 85% of HR max has a positive effect on our
heart and aerobic fitness, without being to strenuous. There are two limits, upper
and lower limit. The target heart rate zone is between upper and lower limit. To
calculate upper limit, you need to multiply .85 to your maximum heart rate.
Upper Limit = .85 x HR max =
For lower limit, you need to multiply .70 to your maximum heart rate
Lower Limit = .70 x HR max =
After class, you need to watch your heart rate monitor and fill out the following
table. Please write your total time in the target zone, below target zone, and above
Time spent in target zone Time spent below target
Time spent above target