1. What is Target Heart Rate?

The target heart rate is the desired heart rate range you aim to achieve during exercise to get optimal cardiovascular benefits. It's calculated based on your maximum heart rate and resting heart rate.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( \text{Max HR} \) — Maximum heart rate (beats per minute)
• \( \text{Resting HR} \) — Resting heart rate (beats per minute)
• \( \text{Intensity} \) — Exercise intensity as percentage (typically 50-85%)

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 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 maximum heart rate (often estimated as 220 - age), resting heart rate (measured when completely at rest), and desired exercise intensity percentage.

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 over several days for most accurate reading.

Q2: What are typical intensity percentages?
A: Moderate exercise: 50-70%, Vigorous exercise: 70-85%. Beginners should start at lower intensities.

Q3: Is 220-age accurate for max HR?
A: It's a rough estimate. Individual max HR can vary ±10-20 bpm. Laboratory testing provides most accurate measurement.

Q4: Why include resting heart rate in calculation?
A: Resting HR accounts for individual fitness levels. Fitter individuals generally have lower resting HRs.

Q5: How often should I check my target zone?
A: Reassess every few months as your fitness improves, which may lower your resting heart rate.