1. What is Target Heart Rate Zone?

The Target Heart Rate (THR) zone is the optimal range of heart rate you should aim for during exercise to get cardiovascular benefits. For runners, this is typically 70-85% of your maximum heart rate.

2. How Does the Calculator Work?

The calculator uses the following formula:

Where:

• 220 - age — Estimated maximum heart rate
• 0.7 — Lower bound percentage (70% of max HR)
• 0.85 — Upper bound percentage (85% of max HR)

Explanation: The formula estimates your maximum heart rate based on age, then calculates the optimal training zone for aerobic exercise.

3. Importance of Heart Rate Zones

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

4. Using the Calculator

Tips: Enter your age in years (between 10-100). The calculator will show your optimal heart rate range for running.

5. Frequently Asked Questions (FAQ)

Q1: Why use 220-age for max heart rate?
A: This is a widely used estimate, though individual variations exist. For more accuracy, consider a stress test.

Q2: Are there different zones for different goals?
A: Yes, 70-85% is ideal for aerobic training. Lower percentages (50-70%) are better for fat burning, while higher (85-100%) is for anaerobic training.

Q3: How accurate is this calculation?
A: It's a general estimate. Actual max HR can vary by ±10-20 bpm due to genetics and fitness level.

Q4: Should I stay in this zone the entire run?
A: For steady-state runs, yes. For interval training, you'll go above this zone during high-intensity periods.

Q5: When should I measure my heart rate?
A: Measure during exercise after you've been running for at least 5 minutes for accurate zone assessment.