HIIT Cardio Heart Rate Calculator
Your HIIT Target Zones
Note: These targets are calculated using the Karvonen Formula for higher accuracy.
How to Use the HIIT Cardio Heart Rate Calculator
High-Intensity Interval Training (HIIT) is defined by its alternating periods of maximum effort and low-intensity recovery. To get the most out of your workout, you need to ensure you are pushing hard enough during the "work" phase and letting your heart rate drop enough during the "rest" phase. This calculator uses the Karvonen Formula, which accounts for your resting heart rate to provide more personalized and accurate zones than age-based formulas alone.
The Calculation Logic
Our calculator follows these steps to determine your optimal training zones:
- Max Heart Rate (MHR): Calculated as 220 minus your age.
- Heart Rate Reserve (HRR): Your Max HR minus your Resting HR.
- Target Work Zone: (HRR × Work Intensity %) + Resting HR.
- Target Recovery Zone: (HRR × Recovery Intensity %) + Resting HR.
Understanding HIIT Zones
For a true HIIT session, your "Work" phase should typically fall between 80% and 95% of your heart rate reserve. This is the zone where you improve cardiovascular capacity and trigger the "afterburn" effect (EPOC). The "Recovery" phase should drop to 40% to 55%, allowing your body to clear some lactic acid before the next sprint.
Example Scenario:
User: 30 years old, 60 BPM Resting Heart Rate.
Max Heart Rate: 190 BPM.
Heart Rate Reserve: 130 BPM.
Work Zone (90%): ((130 * 0.90) + 60) = 177 BPM.
Rest Zone (50%): ((130 * 0.50) + 60) = 125 BPM.
Why Resting Heart Rate Matters
Most generic calculators ignore your resting heart rate. However, a person with a resting heart rate of 50 BPM is significantly more fit than someone with 80 BPM. By including this metric, the Karvonen formula adjusts the "intensity" to your actual fitness level, ensuring your HIIT sessions are safe yet challenging.