Target Heart Rate Calculator

What is Target Heart Rate?

Target Heart Rate (THR) is the ideal range of heartbeats per minute (BPM) you should aim for during exercise to achieve your fitness goals. It is calculated as a percentage of your Maximum Heart Rate (MHR).

How is Target Heart Rate Calculated?

Target Heart Rate is determined using your **Maximum Heart Rate (MHR)**, often estimated by:

Maximum Heart Rate (MHR) = 220 - Age

From your MHR, you can calculate different heart rate zones for various workout intensities:

• Warm-Up Zone (50-60% MHR): Light intensity to prepare your body for exercise.
• Fat Burn Zone (60-70% MHR): Optimized for burning fat and improving endurance.
• Aerobic Zone (70-80% MHR): Builds cardiovascular fitness and stamina.
• Anaerobic Zone (80-90% MHR): High-intensity training to improve speed and strength.
• VO2 Max Zone (90-100% MHR): Peak performance zone for professional training.

Example Calculation

For a **35-year-old** aiming for the fat burn zone (60-70% MHR):

MHR = 220 - 35 = 185 BPM
Fat Burn Zone = 185 × 0.60 to 185 × 0.70 = 111 to 130 BPM

Their ideal target heart rate for fat burning would be **111–130 BPM**.

Why is Target Heart Rate Important?

• Personalized Workouts: Enables you to train effectively based on your goals.
• Cardiovascular Health: Improves your endurance and strengthens your heart.
• Fat Burning: Maximizes calorie burn and promotes weight loss.
• Prevents Overtraining: Ensures you don’t overstress your heart and body.

FAQs