1. What is Target Heart Rate?

The Target Heart Rate (THR) is the desired heart rate range you aim to achieve during exercise to ensure your cardiovascular system is being effectively trained. It's calculated based on your maximum and resting heart rates, and the desired intensity of your workout.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

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

Explanation: The formula accounts for individual differences in resting heart rate to provide a more personalized target heart rate than simple percentage-based methods.

3. Importance of Target Heart Rate

Details: Training at the right intensity helps cyclists optimize their workouts, improve endurance, and avoid overtraining. Different intensity levels target different energy systems and training adaptations.

4. Using the Calculator

Tips: Enter your maximum heart rate (MHR) and resting heart rate (RHR) in bpm, and select your desired intensity (0-1, where 0.6-0.7 is typically endurance training and 0.8-0.9 is high-intensity intervals).

5. Frequently Asked Questions (FAQ)

Q1: How do I measure my maximum heart rate?
A: The most accurate way is through a graded exercise test. Alternatively, you can use 220 minus your age as an estimate (though this has limitations).

Q2: When should I measure my resting heart rate?
A: Measure first thing in the morning, before getting out of bed, for several days to get an average.

Q3: What are typical intensity levels for cycling training?
A: Endurance: 0.6-0.75, Tempo: 0.75-0.85, Threshold: 0.85-0.90, VO2 Max: 0.90-1.0

Q4: Does this formula work for all athletes?
A: It works well for most, but elite athletes may need more personalized calculations based on lactate threshold.

Q5: How often should I recalculate my target zones?
A: Reassess every 4-6 weeks as your fitness improves, or whenever you notice significant changes in your resting heart rate.