1. What is the Target Heart Rate Formula?

The Target Heart Rate formula calculates your ideal exercise heart rate based on your resting heart rate, maximum heart rate, and desired intensity percentage. This helps optimize workouts for different fitness goals.

2. How Does the Calculator Work?

The calculator uses the formula:

Where:

• \( RHR \) — Resting Heart Rate (bpm)
• \( MHR \) — Maximum Heart Rate (bpm)
• \( \% \) — Intensity percentage (0-1)

Explanation: This formula calculates your target heart rate by adding a percentage of your heart rate reserve (MHR - RHR) to your resting heart rate.

3. Importance of Target Heart Rate Calculation

Details: Knowing your target heart rate helps you exercise at the right intensity for your fitness goals, whether it's fat burning, cardiovascular improvement, or maximum performance training.

4. Using the Calculator

Tips: Enter your resting heart rate and maximum heart rate in bpm, then select your desired intensity percentage (0-1). All values must be valid (RHR ≥ 0, MHR ≥ RHR, percentage between 0-1).

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my resting heart rate?
A: Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds.

Q2: How do I estimate my maximum heart rate?
A: A common estimation is 220 minus your age, though individual variations exist.

Q3: What percentage should I use for different goals?
A: Generally, 0.5-0.6 for fat burning, 0.6-0.7 for aerobic base, 0.7-0.8 for anaerobic threshold, and 0.8-0.9 for VO2 max training.

Q4: How accurate is this formula?
A: It provides a good estimation for most people, but individual factors like fitness level and genetics can affect accuracy.

Q5: Should I consult a doctor before starting an exercise program?
A: Yes, especially if you have any pre-existing health conditions or concerns about your heart health.