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Target Heart Rate Formula:
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Target Heart Rate (THR) is the desired range of heart rate achieved during exercise that enables the heart and lungs to receive the most benefit from a workout. This range is calculated as 60-80% of your Maximum Heart Rate (MHR).
The calculator uses the Target Heart Rate formula:
Where:
Explanation: The formula calculates the optimal heart rate zone for cardiovascular exercise, where 60-80% of your maximum heart rate provides the best balance of safety and effectiveness.
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 Maximum Heart Rate in beats per minute (bpm). If you don't know your MHR, you can estimate it using the formula: 220 - your age. All values must be valid (MHR > 0).
Q1: How do I measure my Maximum Heart Rate?
A: The most accurate method is a stress test under medical supervision. A common estimation is 220 minus your age, though this can vary by individual.
Q2: Why is the target range 60-80% of MHR?
A: This range represents the moderate-intensity exercise zone where you get optimal cardiovascular benefits without excessive strain on your heart.
Q3: Should everyone use the same target range?
A: Beginners should start at the lower end (60-70%), while more experienced exercisers can work in the higher range (70-80%). Always consult with a healthcare provider before starting a new exercise program.
Q4: How long should I maintain my target heart rate during exercise?
A: For general fitness, aim for 20-30 minutes of sustained exercise within your target heart rate zone, 3-5 times per week.
Q5: Are there limitations to this calculation?
A: This is a general guideline. Individual factors like fitness level, medications, and health conditions can affect your optimal exercise intensity.