1. What is Training Heart Rate?

The Training Heart Rate (THR) is the target heart rate range you aim for during exercise to ensure you're training at the right intensity for your fitness goals. It's calculated based on your maximum and resting heart rates.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum Heart Rate (bpm)
• \( RHR \) — Resting Heart Rate (bpm)
• \( Intensity \) — Training intensity (0-1)

Explanation: The formula accounts for your individual heart rate reserve (MHR - RHR) and applies the desired intensity level.

3. Importance of THR Calculation

Details: Knowing your training heart rate helps optimize workouts for different goals (fat burning, endurance, performance) while preventing overtraining.

4. Using the Calculator

Tips: Measure your resting heart rate in the morning before getting out of bed. Maximum heart rate can be estimated as 220 - age (though individual variation exists). Intensity ranges: 0.5-0.6 for light, 0.6-0.7 for weight management, 0.7-0.8 for aerobic, 0.8-0.9 for anaerobic.

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my resting heart rate?
A: Count your pulse for 60 seconds first thing in the morning before getting out of bed. Repeat for several days and take the average.

Q2: Is 220 - age accurate for maximum heart rate?
A: It's a general estimate. Actual MHR can vary by ±10-20 bpm. A stress test provides the most accurate measurement.

Q3: What are typical intensity levels?
A: 50-60% for recovery, 60-70% for fat burning, 70-80% for aerobic, 80-90% for anaerobic, 90-100% for maximum effort.

Q4: Should heart rate be the only exercise guide?
A: No, also consider perceived exertion, breathing rate, and other physiological cues. Heart rate can be affected by medications, caffeine, and stress.

Q5: How does fitness affect THR?
A: As fitness improves, your resting heart rate typically decreases, which affects your heart rate reserve and training zones.