This Week’s RainTask 

RainTeam recommends that you engage in at least 30 minutes of steady state cardio on your active rest days.  Whether you are recovering from yesterday’s intense workout, or just don’t feel like engaging in exercise today, a brisk 30 minute walk or jog might be the way to go.  The name Steady State Cardio means that it is a continuous, steady effort, as opposed to a interval cardio workout where your energy output varies. Taking just 30 minutes out of your day to get moving can mean big things for your health, and it can be as easy as taking your dog for a walk.  Just how fast do you need to be moving for your cardio session to be effective? Use this tip to target your optimal heart rate:

During a steady state cardio session, it is ideal to keep your heart rate in the moderate range.  This typically means keeping your heart rate under 145 beats per minute, but here’s a calculation to find your unique target heart rate:

  1. Subtract your age from 220 to find your maximum heart rate.

  2. Take your pulse first thing in the morning to find your resting heart rate.

  3. Subtract your resting heart rate from your maximum heart rate to find your heart rate reserve.

  4. During steady state cardio, you want to keep your heart rate to be between 45 and 50 percent of your maximum heart rate.

  5. Multiply your heart rate reserve by 0.45 and add your resting heart rate to the result. That number will be the low end of your target range.

  6. Next, multiply your heart rate reserve by 0.50 and add your resting heart rate to that result. This number will be the high end of your target range.


220 - 40(age) = 180 maximum heart rate

Resting heart rate = 60 beats per minute

180 maximum heart rate - 60 resting heart rate = 120 heart rate reserve

120 heart rate reserve x 0.45 = 54 bpm low target range

120 heart rate reserve x 0.50 = 60 bpm high target range