Target Heart Rate (THR)
Target Heart Rate (THR) is the recommended heart rate range during exercise to improve cardiovascular health and achieve fitness goals.
Target Heart Rate (THR)
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What is Target Heart Rate (THR)?
Target Heart Rate (THR) is the recommended range of heart beats per minute during physical exercise to improve cardiovascular health and achieve your fitness goals.
How is maximum heart rate calculated?
Maximum Heart Rate (MHR) is the highest number of times your heart can beat in one minute. It depends on your age and current fitness level. This calculator uses the Tanaka et al. (2001) formula, which is more accurate than the classic 220 − age equation.
HRmax = 208 - (0.7 × age in years)
What are the intensity zones?
An intensity zone is a heart rate range that corresponds to a specific exercise intensity level.
- Light intensity (45–54% MHR) — low intensity exercise
- Moderate intensity (55–69% MHR) — moderate intensity exercise
- High intensity (70–89% MHR) — vigorous intensity exercise
How is Target Heart Rate calculated?
THR is calculated using the Karvonen formula, which takes into account your maximum heart rate and resting heart rate.
THR = [(MHR - RHR) × % intensity] + RHR
Heart Rate Reserve (HRR) is the difference between your maximum and resting heart rate. The Karvonen formula is more accurate than the simple percentage method because it accounts for individual fitness levels.