Target Heart Rate Goals

Name:

Date:

🎯 WALT: Calculate target heart rates for different fitness goals

Background: Your maximum heart rate is approximately 220 minus your age. Different fitness goals require different percentages of your maximum heart rate.

1. Calculate the maximum heart rate for each age:

15-year-old: 220 - 15 = _______ beats per minute

25-year-old: 220 - 25 = _______ beats per minute

40-year-old: 220 - 40 = _______ beats per minute

2. Which fitness zone requires the highest heart rate?

Fat burning zone (60-70% max heart rate)

Aerobic fitness zone (70-85% max heart rate)

Anaerobic zone (85-95% max heart rate)

Recovery zone (50-60% max heart rate)

3. A 20-year-old wants to train in the aerobic fitness zone (70-85%). Calculate their target heart rate range:

Maximum heart rate: 220 - 20 = _______ bpm

70% of max: _______ × 0.70 = _______ bpm

85% of max: _______ × 0.85 = _______ bpm

Target range: _______ to _______ beats per minute

💪 Part 2: Fitness Goals and Heart Rate Zones

4. Match each fitness goal with the appropriate heart rate zone:

Goals: Weight loss, Building endurance, Recovery exercise, High-intensity training

Fat burning zone (60-70%): _________________________

Aerobic fitness zone (70-85%): _________________________

Anaerobic zone (85-95%): _________________________

Recovery zone (50-60%): _________________________

5. Calculate your personal target heart rate zones (use your actual age or 16 if under 16):

My age: _______ years

My maximum heart rate: 220 - _______ = _______ bpm

My fat burning zone: _______ to _______ bpm

My aerobic fitness zone: _______ to _______ bpm

6. Which activities would be best for each heart rate zone? Check all that apply:

Fat burning zone (60-70%):

Brisk walking

Sprinting

Light cycling

Swimming laps slowly

Aerobic fitness zone (70-85%):

Jogging

Dancing

Gentle stretching

Playing rugby

🏃 Part 3: Personal Fitness Planning

7. Create a weekly fitness plan using different heart rate zones:

Monday (Recovery zone): _________________________________

Wednesday (Fat burning zone): _________________________________

Friday (Aerobic fitness zone): _________________________________

8. Explain why it's important to train in different heart rate zones rather than always exercising at maximum intensity:

Extension Activity: Research how traditional Māori activities like waka ama (outrigger canoeing) or kapa haka can be used to achieve different heart rate zones. Write your findings below:

Success Criteria:

✓ I can calculate maximum heart rate using the formula 220 - age

✓ I can determine target heart rate zones for different fitness goals

✓ I can match appropriate activities to heart rate zones

✓ I can create a balanced fitness plan using multiple heart rate zones