1. What is Heart Rate Level Calculation?

The heart rate level calculation determines your target heart rate for different exercise intensities based on your maximum and resting heart rates. This helps optimize training effectiveness and safety.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum heart rate (beats per minute)
• \( RHR \) — Resting heart rate (beats per minute)
• \( intensity\% \) — Desired training intensity (0-1)

Explanation: The formula accounts for your personal heart rate range (from resting to max) and calculates the appropriate target for your desired intensity level.

3. Importance of Heart Rate Zones

Details: Training at specific heart rate zones helps achieve different fitness goals:

• 50-60%: Warm-up/cool-down, recovery
• 60-70%: Fat burning, endurance
• 70-80%: Aerobic capacity
• 80-90%: Anaerobic threshold
• 90-100%: Maximum effort, VO2 max

4. Using the Calculator

Tips:

• Measure resting heart rate in the morning before getting out of bed
• Maximum heart rate can be estimated as 220 - age (though individual variation exists)
• For beginners, start with lower intensities (50-70%)

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 220-age formula for MHR?
A: It's a general estimate. Actual MHR can vary by ±10-20 beats. A stress test provides the most accurate measurement.

Q2: When is the best time to measure RHR?
A: First thing in the morning, after waking but before getting out of bed, for several consecutive days.

Q3: What are typical intensity ranges?
A: Moderate intensity ≈ 0.5-0.7, vigorous ≈ 0.7-0.85, maximum ≈ 0.85-1.0.

Q4: Can I use this for HIIT training?
A: Yes, but alternate between high (0.8-0.9) and low (0.5-0.6) intensity intervals.

Q5: How does fitness affect these calculations?
A: As fitness improves, your RHR typically decreases, increasing your heart rate reserve (MHR-RHR).