1. What is Training Heart Rate?

Training Heart Rate (THR) is the target heart rate range you aim to maintain during exercise to ensure optimal cardiovascular benefits. It's calculated based on your maximum heart rate, resting heart rate, and desired exercise intensity.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum Heart Rate (bpm)
• \( RHR \) — Resting Heart Rate (bpm)
• \( Intensity \) — Exercise intensity (0-1 scale)

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

3. Importance of Training Heart Rate

Details: Training at the appropriate heart rate ensures you're working at the right intensity to achieve your fitness goals, whether it's fat burning, cardiovascular improvement, or endurance training.

4. Using the Calculator

Tips: Enter your maximum heart rate (often estimated as 220 - age), resting heart rate (measured when completely at rest), and desired intensity (typically 0.5-0.85 depending on fitness goals).

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. Average multiple readings for accuracy.

Q2: What are typical intensity levels?
A: Moderate intensity = 0.5-0.7, Vigorous intensity = 0.7-0.85. Beginners should start at lower intensities.

Q3: Is the 220-age formula accurate for MHR?
A: It's a general estimate. For more accuracy, consider a graded exercise test under medical supervision.

Q4: How often should I check my training heart rate?
A: Regular monitoring during exercise helps maintain proper intensity. Many fitness trackers can monitor this continuously.

Q5: Can I use this for HIIT training?
A: HIIT alternates between high intensity (0.8-0.95) and recovery periods. Use average intensity for calculations.