1. What is Target Heart Rate Zone?

The Target Heart Rate (THR) zone is the range of heartbeats per minute that aims to maximize cardiovascular benefits during exercise. It's calculated based on your maximum and resting heart rates, and the desired exercise intensity.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( THR \) — Target heart rate (bpm)
• \( MHR \) — Maximum heart rate (bpm)
• \( RHR \) — Resting heart rate (bpm)
• \( intensity \) — Exercise intensity (as decimal, 0.5-0.85 typical)

Explanation: This method accounts for individual differences in resting heart rate, providing a more personalized target zone than simple percentage-based methods.

3. Importance of Heart Rate Zones

Details: Training in the correct heart rate zone helps optimize workouts for specific goals like fat burning, endurance, or cardiovascular fitness while avoiding overexertion.

4. Using the Calculator

Tips: Measure your resting heart rate first thing in the morning. For maximum heart rate, use 220 minus your age as an estimate or perform a stress test under medical supervision.

5. Frequently Asked Questions (FAQ)

Q1: What are typical intensity ranges?
A: Moderate intensity: 50-70%, Vigorous intensity: 70-85% of heart rate reserve.

Q2: How do I measure my resting heart rate?
A: Count your pulse for 60 seconds first thing in the morning before getting out of bed.

Q3: Is 220-age accurate for maximum heart rate?
A: It's a general estimate. Individual maximum heart rates can vary by ±10-20 bpm.

Q4: What if my heart rate exceeds the target zone?
A: Slow down your activity level. Consistently high heart rates may indicate overtraining.

Q5: Are there limitations to this calculation?
A: Certain medications, medical conditions, and fitness levels can affect heart rate responses.