1. What is the Target Heart Rate Formula?

The Target Heart Rate (THR) formula calculates your ideal heart rate range for exercise based on your maximum and resting heart rates, and desired intensity level. It's particularly useful for cyclists to optimize training effectiveness.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum heart rate (beats per minute)
• \( RHR \) — Resting heart rate (beats per minute)
• \( Intensity \) — Desired training intensity (percentage)

Explanation: The formula accounts for your personal heart rate range (from resting to maximum) and calculates the target based on your desired training intensity.

3. Importance of Target Heart Rate

Details: Training in the correct heart rate zones helps cyclists improve cardiovascular fitness, endurance, and performance while avoiding overtraining.

4. Using the Calculator

Tips: Measure your resting heart rate in the morning before getting out of bed. For maximum heart rate, use a field test or the formula 220 - age (though actual measurement is more accurate).

5. Frequently Asked Questions (FAQ)

Q1: What are typical intensity percentages for cycling?
A: Endurance training: 60-75%, Tempo: 75-85%, Threshold: 85-95%, VO2 Max: 95-100%.

Q2: How often should I check my resting heart rate?
A: Regular monitoring (weekly) can help track fitness improvements and detect overtraining.

Q3: Is this formula suitable for all ages?
A: Yes, but maximum heart rate tends to decrease with age, so regular testing is recommended.

Q4: What if my heart rate doesn't reach the target zone?
A: You may need to increase intensity or check your maximum heart rate measurement.

Q5: Can I use a heart rate monitor with this calculator?
A: Yes, heart rate monitors are ideal for maintaining your target zone during cycling.