4 Steps to Calculate Your Moderate Intensity Exercise Zone
Calculate your resting heart rate (RHR)
Sit quietly in a chair for 3–5 minutes and count your pulse for 1 minute. This is your RHR.
Find your max heat rate
Subtract your age from 220. Memorize that number, but don't forget it'll change next year.
Calculate your heart rate reserve (HRR)
Subtract your resting heart rate (step 1) from your max heart rate (step 2).
Determine the bounds for your moderate intensity exercise zone
Plug the numbers you just calculated into the following formulas:
Beginning of your moderate intensity exercise zone
Limit of your moderate intensity exercise zone
