Calculator: Target Heart Rate Heart Rate Zones and Training Intensity

Calculator: Target Heart Rate Heart Rate Zones and Training Intensity

Do you want to know what is the target heart rate and the associated training intensity (aerobic or anaerobic zone)?
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Calculator:Target Heart Rate + Heart Rate Zones and Training Intensity

What is your target heart rate and training intensity? What do you want to track? 

Wondering why heart rate monitoring is useful and how it relates to training intensity?

Sport, physical activity are words that are associated with a healthy lifestyle. Naturally, it is so. Movement is simply an essential component of life. 

Today's modern age (and its achievements) tends to make our lives easier, more comfortable. On the other hand, it takes away our steps and also the amount of daily physical activity. 

The end result is a negative for the musculoskeletal and cardiovascular system and other aspects of the body.

Many people could talk about the sedentary style. Especially in the context of employment. Similarly, there are industries where standing for long periods of time is prevalent. 

Our body is adapted to movement, in any sense. 

We will recall the lessons from history. People used to gather fruits and hunt. And not so long ago we mostly cultivated and farmed.

We didn't sit/stay behind a computer, cash register or work line.

As a result, rates of musculoskeletal disorders, joint and spinal pain have been on the rise in recent decades. There is also an increase in the BMI of the population, an increase in blood fat levels, the development of atherosclerosis and associated cardiovascular disease.

Movement, physical activity, sport, exercise, training, walking - walking, Nordic walking, running, swimming, lifting weights and all sorts of other activities. 

Each of us would have chosen something. Whether for keeping fit or losing weight. In addition, besides exercising the body, we also give rest to our soul, which has had a charge from every side lately.

Aligned with the need to move is also our goal. 

So the simple answer for all of us is: 

  • I want to lose weight or...
  • I want to strengthen my body (fitness - endurance, strength), if I have...
  • intending to put on a few extra pounds/muscle mass?

Intensity helps us to achieve ours. Even if we haven't given it much thought yet, it's there - in that moment during the exercise.

The intensity of the training helps us achieve our goals. 

Aerobic or anaerobic?

What is your goal and what zone do you want to be in?

The aerobic zone uses oxygen to restore energy. 

It includes low and moderate intensity activities when they take place for more than 30 minutes. An example is the aforementioned running (and other longer duration sports). The energy sources for muscles are fats and sugars.

The table below indicates that for this type of exercise, we will try to keep our heart rate at approximately 50 through 60 up to 70% of maximum. 

The anaerobic form uses a different system. ATP - adenosine triphosphate - helps here.

Examples are strength and explosive training exercises. They use a lot of energy for short but intense periods of time. 

Exercises combining strength and endurance exercises such as HIIT and its variations (Tabata, Gibala, Zuniga and others) are also effective. 

In short, this is a volume of more than 70 per cent. More efficiently over 80% of our maximum. 

Please note that we are all different and not everyone can start at 70% or more of their max right away. People with co-morbidities are especially limited.

Of course, each person is unique and can afford a different level of activity. Especially if it is the beginning and one has no experience with high loads. That is why exercise should also be approached individually.

Beginnings are difficult and it is necessary to "progress - gradually".

Another limiting factor may be the disease present. In this case, it is necessary, and recommended, to consult your intentions with both a doctor and another expert in the segment.

Strength and explosive training is not suitable for everyone...

How do I find out my maximum heart rate?

In the first step, you need to know your maximum heart rate (in one minute). We calculate it easily... 

Maximum heart rate = 

220 - AGE = ?

For example:

I am 40 years old and my maximum heart rate is: 

220 - 40 = 180 pulses per minute.

If we need to zoom in on the training zone, i.e. what % of heart rate we want to get to, we add the following to the calculation: 

220 - AGE and times the fraction of the Percent Volume of the Maximum Heart Rate level. 

So for a 40 year old person with 60% of the volume of the maximum heart rate (60 divided by 100, so 0.6) would be an example: 

(220 - 40) x 0.6 = 108 pulses per minute

(SF = 108/minute)

Table: training zones in relation to heart rate - Maximum heart rate volume

Range Training zone Focus of physical activity
50 - 60 % Aerobic zone
  • Very low/light intensity.
  • Movement for health and for beginners.
  • Warming up.
  • Regeneration exercises, for example after strength training.
60 - 70 % Aerobic zone
  • Low intensity.
  • Endurance, fitness zone.
  • Weight control.
  • Burning energy stores, fat.
  • Support of the cardiovascular system.
70 - 80 % Aerobic-anaerobic zone
  • Medium intensity.
  • Developing fitness, performance and endurance.
  • Burning stored reserves of both fats and sugars.
  • support of the cardiovascular system.
80 - 90 % Anaerobic zone
  • High intensity.
  • Increasing performance and strength.
  • shorter duration workouts, performance development are recommended.
  • the source of energy is mainly sugars, the formation of lactate, lactic acid.
90 - 100 % Anaeróbne pásmo
  • Maximum intensity.
  • Developing performance and explosiveness.
  • Competition load.
  • High-intensity training.
  • alternating stretches of several seconds of exercise and rest.
  • Accumulation of lactic acid in the muscles.

It has been suggested that aerobic activity at around 60% of our maximum heart rate is suitable for weight management and therefore weight loss. 

The optimal type is endurance sports activities such as running (cycling) and the like. 

It is important to realise that physical activity should be varied. This avoids monotony. We will exercise more muscle parts. 

Therefore, it is advisable to include strength training in addition to aerobic-cardio form. 

A combination of endurance and strength exercises is ideal. 

An example is HIIT - or high-intensity interval training and its different variations.

It will increase your metabolism, fitness and burn calories. These will disappear for several hours after the workout as part of the recovery. 

The basis of HIIT is the alternation of several-second phases of high-intensity exercise and short periods of rest. 

In addition, for this kind of exercise there is no need for special and special aids. We can make do with our own body, our own weight. We will mention, for example, such push-ups and squats and their variations.

However, HIIT is not for everyone, as not everyone is comfortable with high intensity exercise.

To achieve results within aerobic forms, it is generally recommended to exercise in a range above 50 and up to 80% of your maximum heart rate. 

Of course, exercise must be regular. We should train at least 3 times a week.

And we have good news for people who are constrained by the level of burden. A physical activity to maintain an imaginary healthy limit is also a simple walking. An hour-long walk a few times a week will only be perceived positively by your body.

A few words on heart rate

Normal heart rate/pulse rate is from 60-90 (some publications state 100) beats per minute.

At a heart rate above 90 (or 100) per minute, we are already talking about tachycardia - rapid heartbeat.

The opposite is bradycardia, which is marked at a rate of less than 60 beats per minute.

The optimum is if the pulse is kept at a lower frequency, i.e. in the range of 60 to 80 per minute. 

Of course, the heartbeat speeds up with any activity and also with mental stress. Even with an increase in body temperature and fever.

On the contrary, it decreases if we eavesdrop, we sleep. 

Thus, we do not suspect heart rhythm and heart rate disturbances at the first/one measurement below 60 or above 100 beats per minute. The assessment of abnormalities in cardiac activity belongs to the hands of a specialist. 

In addition to speed, regularity - rhythm - is also assessed in beating/heartbeat. Whether it is regular or the heart/beat jumps irregularly, chaotically. At that point there is nothing to wait for and an examination is necessary.

How to take your pulse 


Without aids, every person can feel their pulse safely on their wrist.

Proper palpation of the pulse is with the help of three fingers - index, middle and ring fingers. 

Do not check your pulse using your thumb.
We have thicker skin on the thumb, so it is less sensitive.
The three fingers cover a wider area, so we "measure - touch" more sensitively.

Gently press with the bellies of three fingers on:

  • the inside of the wrist - the part on the thumb edge.
    • you will feel the pulse best at the point of the course of the artery on the thumb side - spindle - radial artery - arteria radialis, radial artery.
  • the pressure of the finger bellies is adequate, not too great and not too weak.
  • wait a moment, or move your fingers higher or lower.
  • when we feel the pulse - we count.
    • we notice his speed.
    • without a watch, the beat frequency should be approximately every second (or slightly faster).
    • if we have a watch with a second hand, seconds, we just count the number of pulses during one minute.
    • In addition, we notice whether the rhythm is regular or whether it "jumps" irregularly.
  • measure/count 1 minute.
  • if you have a regular heartbeat you can shorten the measurement time to 15 seconds .
    • then multiply the result by x4.
    • for example, in 15 seconds I had 20 beats - I multiply 4 - 20 x 4 = PF 80/minute.
Measurement - palpation of pulse, pulse on the wrist with three fingers on the inner and thumb side of the wrist.
Hold the person's arm so it's straight, with the palm of their hand facing upwards, place your index (first finger) and middle fingers on their wrist, at the base of their thumb. Photo: Getty Images

Nowadays, we have smart devices at home to measure our vital signs (watches, bracelets, phones, blood pressure monitors).

The pulse should be measured during rest - whether physical or mental. 
Values decrease at rest and during sleep.
They rise during activity and for other conditions.
Deviations from normal are recommended to consult a doctor.

Trained individuals, athletes are accustomed to activity and their heart and cardiovascular system is adapted. Their resting rate normally falls below 60 beats per minute. This is not a pathological condition. 

We can also feel changes in the heart rhythm through the beating of the heart - the pounding/ skipping/quivering in the chest. We remember the heart suddenly racing, for example, even in such an emotional state. However, heart palpitations can also indicate a health problem.

To complete the brief extract of information, it is advisable to read several of our articles, such as: 

Our other useful calculators:

Important notice:

Please remember that the results of our health calculators and analyzers are for guidance purposes only. They are not a substitute for a professional examination or the advice of a doctor, pharmacist or other health care professional.

Each person is unique, and everyone's needs may vary. Calculators and analyzers have limitations and do not provide a comprehensive individual view of health.

Their use is at your own risk. Neither the site operator nor the author is responsible for misuse and misinterpretation of information obtained through their use. By using the calculators and analyzers, you agree to these terms and conditions and neither the operator nor the author shall be liable for any consequences.

You are advised to consult a professional for your medical condition. Remember that health is an important topic and any decisions should be made in consultation with a professional.

This calculator/analyzer is not a medical tool or medical aid. Consult your doctor about your health problem.

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