Heart Rate Zone Formula:
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Heart rate zones are ranges that indicate exercise intensity levels based on your maximum heart rate. They help optimize workouts for different goals like fat burning, endurance, or performance.
The calculator uses the following formulas:
Where:
Explanation: The formula calculates your target heart rate range for effective training based on your age and desired intensity level.
Details: Training in specific heart rate zones can help you achieve different fitness goals, from improving cardiovascular health to increasing athletic performance.
Tips: Enter your age (10-100 years) and select intensity levels between 0.5 and 0.95. Common zones:
Q1: Is the 220-age formula accurate for everyone?
A: It's a general estimate. Individual max HR can vary by ±10-20 bpm. For precise measurement, consider a stress test.
Q2: What are typical intensity ranges?
A: Moderate intensity: 50-70%, Vigorous intensity: 70-85%. Beginners should start at lower intensities.
Q3: When should I measure my exercise heart rate?
A: Measure during exercise, ideally after 5-10 minutes of continuous activity when your heart rate has stabilized.
Q4: Are there limitations to this calculation?
A: The formula doesn't account for fitness level, medications, or individual variations in heart rate.
Q5: Should I consult a doctor before starting intense exercise?
A: Yes, especially if you're over 40, have health conditions, or are new to exercise.