HIIT Target Heart Rate Calculator

HIIT Target Heart Rate Formula:

\[ THR_{zone} = (220 - age) \times 0.8 \text{ to } 0.9 \]

Target Heart Rate Zone:

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1. What is HIIT Target Heart Rate?

The HIIT (High-Intensity Interval Training) target heart rate zone is typically 80-90% of your maximum heart rate. This zone is optimal for high-intensity workouts that alternate between intense bursts of activity and fixed periods of less-intense activity or rest.

2. How Does the Calculator Work?

The calculator uses the formula:

\[ THR_{zone} = (220 - age) \times 0.8 \text{ to } 0.9 \]

Where:

220 - age — Estimated maximum heart rate
0.8 to 0.9 — Percentage range for HIIT training

Explanation: The formula estimates your maximum heart rate based on age, then calculates the target zone for HIIT workouts.

3. Importance of Target Heart Rate

Details: Training in the correct heart rate zone ensures you're working at the right intensity to maximize the benefits of HIIT while minimizing risks.

4. Using the Calculator

Tips: Enter your age in years. The calculator will show your target heart rate zone for HIIT workouts.

5. Frequently Asked Questions (FAQ)

Q1: Is the 220-age formula accurate for everyone?
A: It's a general estimate. Individual maximum heart rates can vary by ±10-20 bpm.

Q2: What if my heart rate goes above the calculated zone?
A: It's normal to occasionally exceed the zone, but sustained periods above may indicate excessive intensity.

Q3: How often should I check my heart rate during HIIT?
A: Regular checks (every few minutes) help maintain proper intensity, especially when starting.

Q4: Are there better methods to determine max heart rate?
A: A stress test under medical supervision provides the most accurate measurement.

Q5: Should beginners use the same zone?
A: Beginners may want to start at 70-80% of max HR and gradually increase intensity.