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You can calculate your own training heart rate using the Karvonen Formula, but first you'll have to determine your Resting Heart Rate, Maximum Heart Rate and Heart Rate Reserve:
1. Resting Heart Rate (RHR) = your pulse at rest (the best time
to get a true resting heart rate is first thing in the morning before you get out of bed).
2. Maximum Heart Rate (MHR) = 220- your age
3. Heart Rate Reserve (HRR)= Maximum Heart Rate - Resting Heart
Rate
Once you have your Heart Rate Reserve, you can calculate your
training heart rate:
4. (Heart Rate Reserve*.85) + Resting Heart Rate = Upper end of
the training zone
5. (Heart Rate Reserve *.50) + Resting Heart Rate = Lower end of
the training zone
Example: To calculate the training heart rate of a 35 year old person with a resting heart rate of 70:
Maximum Heart Rate: 220-35=185 bpm (beats per minute)
Heart Rate Reserve= 185-70=115 bpm
High End of the Training Heart Rate: (115*.85) + 70 = 167 bpm
Low End of the Training Heart Rate: (115*.50) + 70 = 127 bpm
When this person exercises, they should try to reach their training heart rate zone (127-167 bpm) and maintain it for the duration of their aerobic activity. Halfway through their aerobic activity, they should take a 6 second pulse check and add a 0 to get the one minute figure (you could also do a 10 second count and multiply by 6 or a 15 second count and multiply by 4).