1. What is the Target Heart Rate Zone?

The Target Heart Rate (THR) zone is the range of heartbeats per minute that should be maintained during exercise for optimal cardiovascular benefits. It's typically expressed as a percentage of your maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( 220 - age \) — Estimated maximum heart rate (bpm)
• \( zone\_percentage \) — Desired intensity level (typically 0.5-0.85)

Explanation: The equation estimates your maximum heart rate based on age, then calculates your target zone based on the desired exercise intensity.

3. Importance of Target Heart Rate

Details: Training within your target heart rate zone ensures you're exercising at the right intensity to improve cardiovascular fitness without overexertion.

4. Using the Calculator

Tips: Enter your age in years and select the appropriate zone percentage (0.5-0.6 for light exercise, 0.6-0.7 for weight management, 0.7-0.8 for aerobic fitness, 0.8-0.9 for intense training).

5. Frequently Asked Questions (FAQ)

Q1: Why use 220 - age for maximum heart rate?
A: This is a widely accepted estimation formula, though individual maximum heart rates may vary by ±10-20 bpm.

Q2: What are common zone percentages?
A: 50-60% for warm-up/cool-down, 60-70% for fat burning, 70-80% for aerobic training, 80-90% for anaerobic training.

Q3: Are there more accurate formulas?
A: The Tanaka formula (208 - 0.7 × age) may be slightly more accurate for older adults.

Q4: What affects my actual maximum heart rate?
A: Genetics, fitness level, medications, and altitude can all influence your true maximum heart rate.

Q5: Should I use this for high-intensity interval training?
A: HIIT typically alternates between zones (e.g., 80-90% for work intervals, 50-60% for recovery).