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Cardio Zone Formula:
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The cardio heart rate zone represents 70-85% of your maximum heart rate (MHR). Training in this zone improves cardiovascular endurance and aerobic capacity while burning a significant amount of calories.
The calculator uses the cardio zone formula:
Where:
Explanation: This calculation determines the optimal heart rate range for cardiovascular training, where you're working hard enough to improve heart health but not so hard that you can't sustain the activity.
Details: Training in the cardio zone strengthens your heart muscle, improves oxygen utilization, increases stroke volume, and enhances overall cardiovascular fitness. It's ideal for building endurance for activities like running, cycling, and swimming.
Tips: Enter your maximum heart rate in beats per minute. If you don't know your MHR, you can estimate it using the formula: 220 - your age. For accurate results, use a measured MHR if available.
Q1: How do I measure my maximum heart rate?
A: The most accurate method is through graded exercise testing. The common estimation is 220 minus your age, though individual variations exist.
Q2: How long should I train in the cardio zone?
A: For general fitness, aim for 20-60 minutes per session, 3-5 times per week. Beginners should start with shorter durations and gradually increase.
Q3: What are the benefits of cardio zone training?
A: Improved cardiovascular health, increased endurance, better calorie burning, reduced risk of heart disease, and improved respiratory function.
Q4: Is it safe to train at the upper limit of the cardio zone?
A: For healthy individuals, yes. However, those with heart conditions or beginners should consult a doctor and start at the lower end of the zone.
Q5: How does cardio zone differ from other heart rate zones?
A: The cardio zone (70-85% MHR) is more intense than the fat-burning zone (60-70% MHR) but less intense than the anaerobic zone (85-90% MHR).