Maximum Heart Rate (MHR) represents the fastest beats per minute your heart can sustain safely. Target Heart Rate (THR) defines zones that optimise cardio training intensity. Understanding both terms helps structure workouts and monitor exertion effectively. You reference them when designing interval sessions or rehabilitation plans.
This calculator determines MHR and THR instantly. Enter age and desired effort percentage; figures appear immediately. Quick feedback eliminates manual subtraction and multiplication. Athletes and clinicians gain a rapid baseline for personalised training programmes and safety checks.
Apply the numbers to calibrate smart-watch alerts, treadmill programmes and group class cues. For example, maintaining 75 % effort during aerobic conditioning encourages cardiovascular adaptations. Share results with coaches or medical professionals for informed guidance.
Technical Details:
Review key functions and data handling below.
- Age input accepts 1 – 120 years.
- Effort percentage spans 1 – 200 % for flexibility.
- MHR formula uses 220 − age convention.
- THR equals effort percentage of MHR.
- Results round to whole beats per minute.
- Inputs update URL parameters for bookmarking.
- Interface works offline once cached locally.
| Formula | Purpose |
|---|---|
| MHR = 220 − age | Estimate maximum heart rate |
| THR = (effort % × MHR) | Compute training zone |
Calculations-and-Scoring:
Understand, verify and apply figures.
Formula Breakdown
The 220 − age rule offers a simple population average; individual tests refine accuracy.
Worked Example
A 40-year-old at 70 % effort targets 126 bpm; MHR equals 180 bpm.
Interpretation
Training within 60-80 % supports aerobic fitness; exceeding 90 % stresses anaerobic systems.
Recommendations
Consult professionals before high-intensity sessions, especially with cardiovascular conditions.
Step-by-Step Guide:
Use these steps for safe application.
- Enter your current age in years.
- Type desired effort percentage.
- Read target and maximum heart rates.
- Adjust effort until the target suits your training goal.
- Start exercising while monitoring your pulse device.
- Revisit the calculator monthly to update for birthdays.
FAQ:
Find quick answers below.
Is the 220 − age formula precise?
It provides an average; graded exercise tests yield individual values.
Can effort exceed 100 %?
Yes. Overload calculations help interval design but require professional supervision.
Does medication affect readings?
Beta-blockers and stimulants alter heart response; consult a doctor for adjustments.
Why are values whole numbers?
Rounded beats per minute simplify device settings and verbal cues.
Is my data stored anywhere?
No. All inputs stay in your browser and vanish when you close the tab.
This calculator offers informational estimates, not medical advice.