Heart Rate Target Property

The Heart Rate Target property allows coaches to prescribe training intensity using a target heart rate or a percentage of an athlete's maximum heart rate.

This property is commonly used for aerobic conditioning, endurance training, recovery sessions, rehabilitation protocols, and heart rate zone-based programming. Rather than prescribing a specific pace, speed, or workload, coaches can prescribe the desired physiological intensity and allow athletes to adjust their effort to remain within the target zone.

What Does the Heart Rate Target Property Do?

The Heart Rate Target property allows an exercise to be prescribed based on:

• A target heart rate (beats per minute)
• A percentage of an athlete's maximum heart rate

CoachMePlus can then calculate the appropriate target heart rate based on the athlete's stored maximum heart rate value.

Heart Rate Target (BPM)

The Heart Rate Target field stores the desired training heart rate in:

Beats Per Minute (BPM)

Example

Recovery Run

Target Heart Rate:

120 BPM

The athlete should adjust their pace to maintain a heart rate close to 120 beats per minute.

Maximum Heart Rate (%)

Instead of entering a fixed BPM target, coaches can prescribe intensity as a percentage of maximum heart rate.

Formula

Target Heart Rate = Maximum Heart Rate × Percentage

Example

Athlete Maximum Heart Rate:

200 BPM

Prescription:

75% Max Heart Rate

Calculation:

200 × 0.75 = 150 BPM

Target Heart Rate:

150 BPM

How Maximum Heart Rate is Determined

The percentage calculation uses the athlete's stored maximum heart rate value.

This value may come from:

• Laboratory testing
• Field testing
• Performance assessments
• Imported physiological data
• Organization-defined maximum heart rate values

The more accurate the stored maximum heart rate, the more accurate the resulting target zones will be.

Common Heart Rate Zones

Many organizations use heart rate zones to prescribe aerobic and conditioning work.

The Heart Rate Target property can be used to prescribe any of these intensity ranges.

How Coaches Use Heart Rate Targets

Recovery Sessions

Maintain a low physiological workload.

Example

Bike Ride

• 30 Minutes
• 60% Max Heart Rate

Aerobic Conditioning

Develop aerobic fitness while controlling intensity.

Example

Run

• 45 Minutes
• 70% Max Heart Rate

Threshold Training

Target higher cardiovascular demands.

Example

Tempo Run

• 20 Minutes
• 85% Max Heart Rate

Rehabilitation

Gradually progress cardiovascular stress during return-to-play protocols.

Example

Walk/Jog Progression

• 20 Minutes
• Below 75% Max Heart Rate

How Athletes Use Heart Rate Targets

Athletes can monitor heart rate using:

• Heart rate monitors
• GPS watches
• Wearable devices
• Fitness trackers
• Smartwatches

During the activity, athletes adjust pace, power output, or effort to remain within the prescribed heart rate range.

Heart Rate Target vs. Heart Rate Recording

It is important to distinguish between:

Heart Rate Target

A prescribed training intensity.

Example:

Maintain 150 BPM

Recorded Heart Rate

Actual heart rate data collected during exercise.

Example:

Average Heart Rate = 147 BPM

The Heart Rate Target property defines the goal, while recorded heart rate data reflects actual performance.

Common Use Cases

Running Programs

Prescribe aerobic and threshold training zones.

Cycling Workouts

Control cardiovascular intensity independent of terrain or power output.

Swimming Training

Guide effort during endurance-focused sessions.

Tactical Performance

Monitor physiological workload during conditioning sessions.

Rehabilitation

Ensure athletes stay within safe cardiovascular limits during recovery.

General Fitness Programs

Provide individualized training intensity recommendations for large groups.

Example

A coach prescribes:

Aerobic Run

• Duration: 45 Minutes
• Heart Rate Target: 75% Max HR

Athlete's Stored Maximum Heart Rate:

190 BPM

Calculation:

190 × 0.75 = 142.5 BPM

Target Heart Rate:

143 BPM

When the athlete performs the workout, they should adjust their pace to maintain a heart rate near 143 BPM throughout the session, ensuring the desired physiological training effect is achieved.