To calculate your target heart rate (THR) zones, we first need to determine your maximum heart rate (MHR) and then use that to calculate the THR zones.
Step 1: Calculate Maximum Heart Rate (MHR)
The simplest formula for estimating MHR is:
\[ \text{MHR} = 220 - \text{Age} \]
For you:
\[ \text{MHR} = 220 - 17 = 203 \]
Step 2: Calculate Target Heart Rate (THR) Zones
The target heart rate zone is typically calculated as a percentage of your maximum heart rate. Common percentages for low, moderate, and high intensity exercise are:
- Low Intensity: 50% to 60% of MHR
- Moderate Intensity: 60% to 70% of MHR
- High Intensity: 70% to 85% of MHR
2a: Calculate the Lower End of the THR Zone (50% of MHR)
\[ \text{Lower End THR} = \text{MHR} \times 0.50 \]
\[ \text{Lower End THR} = 203 \times 0.50 = 101.5 \text{ bpm} \]
2b: Calculate the Upper End of the THR Zone (85% of MHR)
\[ \text{Upper End THR} = \text{MHR} \times 0.85 \]
\[ \text{Upper End THR} = 203 \times 0.85 = 172.55 \text{ bpm} \]
Summary of Results
- Maximum Heart Rate (MHR): 203 bpm
- Lower End of the THR Zone: 101.5 bpm (rounded to 102 bpm)
- Upper End of the THR Zone: 172.55 bpm (rounded to 173 bpm)
Additional Information
For your reference about the weight and height calculation you mentioned, the formula is not required for calculating THR, but it typically relates to Body Mass Index (BMI):
\[ \text{BMI} = \frac{\text{weight in pounds} \times 703}{\text{height in inches}^2} \]
However, it seems unrelated to the THR calculation. If you need that for BMI, please let me know!