As a fitness expert with a background in sports science, I can provide you with the formula to calculate your target heart rate (THR). The target heart rate is the range of heart rates at which you should aim to exercise for the best cardiovascular benefits. Here's the formula:

**Maximal Heart Rate (MHR) = 220 - Your Age**
**Target Heart Rate (THR) = MHR x (0.6 to 0.8) for moderate-intensity exercise**

For example, if you are 30 years old, your MHR would be:
220 - 30 = 190 beats per minute (bpm)

Your THR for moderate-intensity exercise would then be:
190 x 0.6 = 114 bpm (lower end of the target range)
190 x 0.8 = 152 bpm (upper end of the target range)

So, your target heart rate for moderate-intensity exercise would be between 114 and 152 bpm.

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Calculate target heartrate by subtracting your age from 220 (220-30=190). Subtract your average resting heart rate from target heartrate (190-70=120). The lower boundary of the percentage range is 50% of this plus your resting heart rate [(120 x .5) + 70 = 130].read more >>