CALCULATION: 

The calculated training heart rate range, which serves as a guide, is determined as 

follows: 

Step 1:  Calculate your estimated maximum heart rate by subtracting your age 

  from 220. 

Step 2:  Subtract your resting heart rate. 

Step 3:  Multiply this number by the lower conditioning intensity (60%) 

Step 4:  Add your resting heart rate. 

Step 5:  Divide by 6 to get your 10 second value (to be used during exercise). 

Step 6:  Repeat steps 3 5 using upper conditioning intensity (80%) 

EXAMPLE: For a 40 year old with a resting heart rate of 70 beats per minute. 

To find the lower end (60% of capacity) of the training heart rate range: 

Step 1: 220   40 years = 180 

Step 2: 180   70 = 110 

Step 3: 110 x 60% =   66 

Step 4:   66 + 70 = 136 

Step 5: 136 

 6 =   23 beats in 10 seconds 

To find the upper end (80% of capacity) of the training heart rate range: 

Step 3: 110 x 80% =   88 

Step 4:   88 + 70 = 158 

Step 5: 158 

 6 =   26 beats in 10 seconds 

The training heart rate range for this person would be 23 to 26 beats in 10 seconds