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Target Heart Rate Formula:
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Target Heart Rate (THR) is the desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. This formula calculates 70% of your maximum heart rate, which is a common moderate-intensity exercise target.
The calculator uses the formula:
Where:
Explanation: The formula estimates maximum heart rate by subtracting age from 220, then calculates 70% of that value for a moderate-intensity workout target.
Details: Exercising within your target heart rate zone ensures you're working at the right intensity to improve cardiovascular fitness without overexertion. It helps maximize the benefits of your workout while minimizing risks.
Tips: Enter your age in years. The value must be valid (between 1-120 years). The calculator will provide your target heart rate in beats per minute (bpm) for moderate-intensity exercise.
Q1: Why use 70% intensity?
A: 70% of maximum heart rate represents a moderate intensity level that is effective for improving cardiovascular fitness while being sustainable for most people.
Q2: What are different heart rate zones?
A: Typically, 50-60% is light intensity, 60-70% is moderate, 70-85% is vigorous, and 85-100% is maximum effort.
Q3: How accurate is the 220-age formula?
A: It's a general estimation. Individual maximum heart rates can vary by ±10-20 beats per minute due to fitness level, genetics, and other factors.
Q4: When should I measure my heart rate during exercise?
A: Check your pulse during exercise, preferably at the peak of your activity. Count beats for 15 seconds and multiply by 4 to get bpm.
Q5: Are there limitations to this calculation?
A: This formula may be less accurate for highly trained athletes, older adults, or those on certain medications that affect heart rate.