During recovery training, the target heart rate is generally lower than the maximum heart rate you might aim for during intense exercise. A common method for determining the target heart rate during recovery or low-intensity training is using a percentage of your maximum heart rate.
One popular formula is the Karvonen Formula, which takes into account your resting heart rate:
Target Heart Rate
=
(
Intensity Percentage
×
(
Max HR
−
Resting HR
)
)
+
Resting HR
Target Heart Rate=(Intensity Percentage×(Max HR−Resting HR))+Resting HR
Here, the intensity percentage for recovery training might be around 50-60%. However, always consult with a healthcare professional or a fitness expert to tailor this to your individual needs and health status.
Let's take an example with an assumed maximum heart rate of 220 minus age and a resting heart rate of 70:
Target Heart Rate
=
(
0.5
×
(
220
−
age
−
70
)
)
+
70
Target Heart Rate=(0.5×(220−age−70))+70
If you're 30 years old, this would be:
Target Heart Rate
=
(
0.5
×
(
220
−
30
−
70
)
)
+
70
Target Heart Rate=(0.5×(220−30−70))+70
Target Heart Rate
=
(
0.5
×
120
)
+
70
Target Heart Rate=(0.5×120)+70
Target Heart Rate
=
60
+
70
=
130
Target Heart Rate=60+70=130
So, for recovery training, you might aim for a target heart rate of around 130 beats per minute in this example. However, these are general guidelines, and individual variations may apply. Always consult with a healthcare professional or fitness expert for personalized advice.