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HIIT Heart Rate Formula:
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HIIT (High-Intensity Interval Training) Heart Rate represents 85% of your maximum heart rate, which is the target zone for high-intensity interval training. This intensity level helps maximize cardiovascular benefits and calorie burn.
The calculator uses the HIIT Heart Rate formula:
Where:
Explanation: The formula first calculates your estimated maximum heart rate based on age, then applies the 85% multiplier to find your optimal HIIT training zone.
Details: Training at 85% of your maximum heart rate during HIIT sessions helps improve cardiovascular fitness, increase metabolic rate, and maximize fat burning while maintaining workout efficiency.
Tips: Enter your age in years. The value must be valid (between 1-120 years). For best results, combine this calculation with perceived exertion and actual heart rate monitoring during exercise.
Q1: Is the 220-age formula accurate for everyone?
A: While widely used, this formula provides an estimate. Individual maximum heart rates can vary by ±10-15 beats per minute based on fitness level and genetics.
Q2: How long should I maintain this heart rate during HIIT?
A: Typically, HIIT intervals at 85% max HR last 30 seconds to 3 minutes, followed by active recovery periods at lower intensity.
Q3: Should beginners train at 85% max heart rate?
A: Beginners should gradually work up to this intensity. Start with 70-75% max HR and increase intensity as fitness improves.
Q4: Are there other methods to determine max heart rate?
A: Yes, graded exercise tests under medical supervision provide the most accurate measurement. The Tanaka formula (208 - 0.7 × age) is another estimation method.
Q5: How often should I do HIIT training?
A: Most experts recommend 2-3 HIIT sessions per week with recovery days in between to prevent overtraining and allow for proper recovery.