1. What is the Target Heart Rate Formula?

The Target Heart Rate (THR) formula calculates the ideal heart rate range for cardiovascular exercise based on your maximum and resting heart rates. This helps cyclists train at the right intensity for their fitness goals.

2. How Does the Calculator Work?

The calculator uses the Karvonen formula:

Where:

• \( MHR \) — Maximum heart rate (bpm)
• \( RHR \) — Resting heart rate (bpm)
• \( Intensity \) — Percentage of your heart rate reserve (50-85% typically)

Explanation: The formula accounts for your individual heart rate range by using both your maximum and resting heart rates.

3. Importance of Target Heart Rate

Details: Training in the correct heart rate zone ensures optimal cardiovascular benefits, improves endurance, and helps prevent overtraining.

4. Using the Calculator

Tips: For best results, measure your resting heart rate first thing in the morning before getting out of bed. Maximum heart rate can be estimated as 220 minus your age, but actual measured values are more accurate.

5. Frequently Asked Questions (FAQ)

Q1: What are typical heart rate zones for cycling?
A: Zone 1 (50-60%): Recovery; Zone 2 (60-70%): Endurance; Zone 3 (70-80%): Tempo; Zone 4 (80-90%): Threshold; Zone 5 (90-100%): VO2 Max.

Q2: How do I measure my maximum heart rate?
A: The most accurate method is a supervised stress test. Field tests can estimate it but may be inaccurate.

Q3: When should I measure my resting heart rate?
A: Measure first thing in the morning while still in bed, after a good night's sleep.

Q4: Does this formula work for all ages?
A: Yes, but individual variations exist. Highly trained athletes may have different heart rate responses.

Q5: Should I use this for interval training?
A: This gives target zones. For intervals, you'll alternate between higher and lower intensity zones.