1. What is Target Heart Rate Zone?

The target heart rate zone is the range of heartbeats per minute that you should aim for during exercise to get cardiovascular benefits. It's calculated based on your heart rate reserve (HRR), which is the difference between your maximum and resting heart rates.

2. How Does the Calculator Work?

The calculator uses the heart rate zone formula:

Where:

• \( HRR \) — Heart rate reserve (Maximum HR - Resting HR)
• \( Intensity \) — Desired exercise intensity (0-1 scale)
• \( RHR \) — Resting heart rate (measured at complete rest)

Explanation: The equation calculates the target heart rate for a specific exercise intensity level based on your individual heart rate characteristics.

3. Importance of Heart Rate Zones

Details: Training in the correct heart rate zone helps optimize workouts for different goals (fat burning, endurance, or performance) while preventing overtraining.

4. Using the Calculator

Tips: Enter your HRR in bpm, intensity as a decimal (e.g., 0.7 for 70%), and resting heart rate in bpm. All values must be valid (HRR > 0, intensity between 0-1, RHR ≥ 0).

5. Frequently Asked Questions (FAQ)

Q1: How do I calculate my HRR?
A: HRR = Maximum Heart Rate - Resting Heart Rate. Maximum HR can be estimated as 220 - age, but actual measurement is more accurate.

Q2: What intensity should I use?
A: Moderate intensity is typically 0.5-0.7, vigorous is 0.7-0.85. Beginners should start at lower intensities.

Q3: When should I measure resting heart rate?
A: Measure first thing in the morning before getting out of bed for most accurate RHR.

Q4: Are there limitations to this calculation?
A: Individual variations exist due to fitness level, medications, and health conditions. Always consult a doctor before starting an exercise program.

Q5: How often should I check my heart rate zones?
A: Reassess every 2-3 months as your fitness improves, as your RHR may decrease with regular exercise.