How to calculate heart rate?
The formula used for the heart rate calculation looks like this:
HR = resting_HR + intensity% * (220 - resting_HR - age)
The values you need to input are:
resting_HR– your heart rate at rest – it’s best to measure it right after you wake up or after sitting or lying down in a relaxed state for a longer period;
intensity%– the intensity of exercise you’re aiming – read on to find out more about heart rate zones;
age– your age in years.
What are heart rate zones?
When you start any physical activity, its intensity is soon reflected by your heart rate. The range from a moderate acceleration of your pulse to the maximum capacity is divided into heart rate zones. To put it simply, they are the levels of intensity of your exercise.
If you’re a cyclist, check out the cycling heart rate zone calculator for more precise results.
- 50 – 60% – Moderate exercise – requires a medium amount of effort.
- 60 – 70% – Fat burning zone – optimal heart range for burning fatty tissue.
- 70 – 80% – Aerobic range – intense training, leading to muscle gain and cardiovascular improvement.
- 80 – 90% – Anaerobic range – very intense training, causing the metabolism to switch to mechanisms producing lactate.
- 90 – 100% – “Red line” range – maximal effort, that can be sustained only for a short period.
Depending on your goals, you can aim for different ranges of exercise intensity. Calculate the target heart rate and remember to stay hydrated