Question 1

What is target heart rate?

Accepted Answer

Your target heart rate is the beats-per-minute range you should aim for during exercise to achieve a specific training benefit. Exercising in the right zone ensures your effort is productive — intense enough to improve cardiovascular fitness, but sustainable and safe.

Question 2

How do I find my maximum heart rate?

Accepted Answer

The most common estimate is: Maximum Heart Rate (MHR) = 220 − your age. While this is an estimate that varies between individuals, it is accurate enough for most training purposes. A clinical stress test gives a precise measurement. Your target zones are calculated as percentages of MHR.

Question 3

What is the fat-burning heart rate zone?

Accepted Answer

The fat-burning zone is typically 60–70% of your maximum heart rate. In this zone, your body uses a higher proportion of fat as fuel. However, higher-intensity zones burn more total calories, which often matters more for overall fat loss. Both zones have value in a balanced training programme.

Question 4

How accurate is the 220-minus-age formula?

Accepted Answer

The 220-minus-age formula has a standard deviation of about 10–12 beats per minute, meaning your actual MHR could be higher or lower. Newer formulas like Tanaka (208 − 0.7 × age) may be slightly more accurate. For precise training, a field test or lab assessment is recommended.

Target Heart Rate

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