This target heart rate calculator helps you decide how strenuous your workout should be. You probably often ask yourself whether your training has any effect at all, or whether it is not dangerous for your health. Now, you don't have to worry any more - you can calculate it quickly with this tool. We will also provide you with a step-by-step explanation of how to calculate the target heart rate (target HR) and with an easily applicable target heart rate formula. Make sure to take a look at the BMI and pace calculators as well.
Imagine you are hiking in the mountains with your backpack. You feel that walking requires a tiny bit more effort than when you're strolling in the city, but it's not unpleasant. After a while, you start walking up a steep hill. Every step is difficult, you feel the sweat all over your face, and your heart begins to race. Once you've made it to the top, you breathe slowly and feel the exertion calming down. After a while, your heart slows down, too.
What you experienced was a change in the heart rate. It was highest when you were climbing up (your heart was pounding) and lowest after a short rest. To put it simply, your heart rate is the number of times your heart beats per minute.
Target heart rate (target HR) is the heart rate that makes the physical effort most effective. If it's too low, then the exercise won't bring the expected results such as making you more fit. If it's too high, it may be dangerous for you.
You can also put all of these steps into mathematical equations:
TargetHR = RestingHR + A * Reserve
Reserve = MaxHR - RestingHR;
MaxHR = 220 - Age;
How much of your heart rate reserve should you use exactly? It depends on the type of training. Generally:
If you're a cyclist, take a look at the cycling heart rate zone calculator for more precise estimation of the HR zones.