Home
Back
Target Heart Rate Formula:
| From: | To: |
The target heart rate (THR) is the desired range of heart rate during aerobic exercise that enables the heart and lungs to receive the most benefit from a workout. This range is calculated based on your maximum heart rate (MHR) and resting heart rate (RHR).
The calculator uses the Karvonen formula:
Where:
Explanation: The formula calculates a heart rate range that represents 60-70% of your heart rate reserve (the difference between your maximum and resting heart rates).
Details: Exercising within your target heart rate zone ensures you're working at the right intensity to improve cardiovascular fitness without overexertion. This zone is ideal for fat burning and improving aerobic capacity.
Tips: Enter your maximum heart rate (often estimated as 220 minus your age) and your resting heart rate (best measured first thing in the morning before getting out of bed). Both values must be positive numbers with MHR greater than RHR.
Q1: How do I measure my maximum heart rate?
A: The most accurate way is through a stress test, but a common estimate is 220 minus your age.
Q2: What's the best way to measure resting heart rate?
A: Measure your pulse first thing in the morning before getting out of bed. Count beats for 60 seconds.
Q3: Why use 60-70% intensity?
A: This range is ideal for moderate aerobic exercise that improves cardiovascular fitness without excessive strain.
Q4: Should everyone use the same target zone?
A: Beginners may start at 50-60%, while conditioned athletes may work at 70-85%. Consult a doctor for personalized advice.
Q5: How does this differ from simple percentage of max HR?
A: The Karvonen method accounts for individual differences in resting heart rate, making it more personalized.