📖 Overview
Use this tool to select a practical heart rate target for cardio sessions.
⚙️ How It Works
This uses an age-based max heart-rate estimate and applies your target intensity percentage.
The Formula
THR = (220 − Age) × (Intensity% ÷ 100)
| THR | Target Heart Rate in beats per minute (bpm) |
| 220 − Age | Estimated maximum heart rate (Fox formula) |
| Intensity | Target training intensity as a percentage |
Quick Reference
| Training Zone | Intensity | Purpose |
|---|---|---|
| Recovery | 50–60% | Active recovery, very light effort |
| Fat Burn | 60–70% | Aerobic base, fat oxidation, long sessions |
| Aerobic | 70–80% | Endurance, cardiovascular fitness improvement |
| Threshold | 80–90% | Performance, lactate threshold training |
| VO₂ Max | 90–100% | High intensity, short bursts, race prep |
Practical Tips
💡 Use ranges for training zones, not one exact number.
💡 Adjust by perceived effort and recovery quality.
💡 Recalculate as age or training goals change.
Frequently Asked Questions
❓ Is 220-age exact?
No, it is a planning heuristic.
❓ Should beginners use lower intensity?
Usually yes, especially when building aerobic base.