Target Heart Rate

I downloaded a book on soccer fitness today, with the spring soccer season a few months away and my fitness level close to that of a newborn.

Continuous aerobic training is a good way to begin after a long off-season. Continuous training (such as running) for 30-45 minutes near one's target heart rate gets the job done.

Target heart rate is calculated like so:

Maximum heart rate = 220 - age = 184.
Heart rate reserve = maximum heart rate - resting heart rate = 128.
Target heart rate = 80% x heart rate reserve + resting heart rate = 158.

The training target zone is within ten blood pressure points of that, or 148-158.

So in other words, my pulse count for 15 seconds ought to be around 40 beats per minute.