1. What is the Target Heart Rate Formula?

The Target Heart Rate (THR) formula calculates the ideal heart rate range for effective cardiovascular exercise. It's based on your Maximum Heart Rate (MHR), Resting Heart Rate (RHR), and desired training intensity.

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)
• \( Intensity \) — Training intensity as percentage (50-85% typically)

Explanation: The formula accounts for your personal heart rate reserve (MHR - RHR) and applies the desired intensity percentage to determine your optimal training heart rate.

3. Importance of Target Heart Rate

Details: Training in your target heart rate zone ensures you're working at the right intensity to improve cardiovascular fitness without overexertion. Different zones (50-60% for light, 60-70% for fat burning, 70-80% for aerobic, 80-90% for anaerobic) produce different training effects.

4. Using the Calculator

Tips:

• Measure your resting heart rate first thing in the morning
• For maximum heart rate, use 220 - age as an estimate if unknown
• Choose intensity based on your fitness goals (50-60% for beginners, 70-85% for advanced)

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my resting heart rate?
A: Measure your pulse (at wrist or neck) for 60 seconds first thing in the morning before getting out of bed.

Q2: What's the simplest way to estimate maximum heart rate?
A: The most common estimation is 220 - your age, though this can vary by ±10-15 bpm.

Q3: What intensity should I choose for running?
A: For general fitness: 50-70%. For endurance training: 70-80%. For interval training: 80-90%.

Q4: Does this work for all ages?
A: Yes, though maximum heart rate decreases with age. The formula accounts for this through the MHR value.

Q5: How often should I check my target heart rate?
A: Recalculate whenever your fitness level changes significantly or every 6 months as your resting heart rate may improve with fitness.