1. What is Target Heart Rate?

The Target Heart Rate (THR) is the desired heart rate range you aim to achieve during exercise to gain specific cardiovascular benefits. It's calculated based on your Maximum Heart Rate (MHR) and Resting Heart Rate (RHR) at a given intensity level.

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: This formula accounts for individual differences in fitness level by incorporating resting heart rate.

3. Importance of Heart Rate Zones

Details: Training in specific heart rate zones can help optimize workouts for different goals like fat burning, endurance, or performance improvement.

4. Using the Calculator

Tips: Enter your MHR (often estimated as 220 minus age), your measured RHR (taken in the morning before getting out of bed), and your desired training intensity (typically 50-85% for aerobic training).

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my resting heart rate?
A: Measure your pulse for 60 seconds first thing in the morning before getting out of bed, ideally after a good night's sleep.

Q2: What are typical heart rate zones?
A: Common zones are: 50-60% (very light), 60-70% (light), 70-80% (moderate), 80-90% (hard), and 90-100% (maximum).

Q3: Is the 220-age formula accurate for MHR?
A: It's a rough estimate. The most accurate method is a maximal exercise test under medical supervision.

Q4: How does fitness affect heart rate?
A: As fitness improves, resting heart rate typically decreases and heart rate recovery after exercise improves.

Q5: When should I be concerned about my heart rate?
A: Consult a doctor if you experience irregular heartbeats, chest pain, or if your heart rate doesn't respond normally to exercise.