Hiit Target Heart Rate Calculator

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HIIT Target Heart Rate Calculator

80% (Moderate HIIT) 85% (Optimal HIIT) 90% (Hardcore HIIT) 95% (Maximum Peak) High-Intensity Interval Training typically requires 80% to 95% of your maximum effort.

Your HIIT Profile

Estimated Max Heart Rate: BPM

Heart Rate Reserve (HRR): BPM

Target Heart Rate for HIIT:

BPM

*Note: This calculation uses the Karvonen Formula for higher accuracy.

function calculateHIIT() { var age = parseFloat(document.getElementById('hiitAge').value); var rhr = parseFloat(document.getElementById('hiitRHR').value); var intensity = parseFloat(document.getElementById('hiitIntensity').value) / 100; if (isNaN(age) || isNaN(rhr) || age <= 0 || rhr <= 0) { alert('Please enter valid numbers for Age and Resting Heart Rate.'); return; } // Formulas var maxHR = 220 – age; var hrr = maxHR – rhr; var targetHR = (hrr * intensity) + rhr; // Output document.getElementById('resMaxHR').innerText = Math.round(maxHR); document.getElementById('resHRR').innerText = Math.round(hrr); document.getElementById('resTarget').innerText = Math.round(targetHR); document.getElementById('hiitResults').style.display = 'block'; }

Understanding Your HIIT Target Heart Rate

High-Intensity Interval Training (HIIT) is designed to push your cardiovascular system to its limits in short bursts. To maximize fat burning and improve aerobic capacity, you must hit specific heart rate zones. Using a HIIT Target Heart Rate Calculator ensures you aren't coasting in the "comfort zone" while also preventing overexertion.

The Karvonen Formula: Why It Matters

While many simple calculators just take a percentage of your Max Heart Rate (220 – Age), our tool uses the Karvonen Formula. This method incorporates your Resting Heart Rate (RHR), which reflects your current fitness level. By calculating your Heart Rate Reserve (the difference between your max and resting rates), we provide a much more personalized target.

HIIT Intensity Levels Explained

  • 80% Intensity: The entry point for HIIT. Ideal for longer intervals (e.g., 2 minutes on, 1 minute off) where you want to build endurance.
  • 85-90% Intensity: The "Sweet Spot." This is where the physiological benefits of HIIT—like the Afterburn Effect (EPOC)—really kick in.
  • 95% Intensity: Peak performance. Usually reserved for very short sprints (10-20 seconds) where you are giving nearly maximum effort.

Example Calculation

If you are 30 years old with a resting heart rate of 60 BPM and want to hit a 90% HIIT intensity:

  1. Max HR: 220 – 30 = 190 BPM
  2. HR Reserve: 190 – 60 = 130 BPM
  3. Target Zone: (130 x 0.90) + 60 = 177 BPM

In this scenario, your goal during your "work" interval would be to reach 177 beats per minute.

Frequently Asked Questions

How often should I do HIIT?

Because HIIT is demanding, most experts recommend 2 to 3 sessions per week with at least 48 hours of recovery between sessions to allow muscles and the nervous system to recover.

What if I can't reach my target heart rate?

If you find it impossible to hit the target, you might be overtrained or dehydrated. Alternatively, if your RHR is very low due to high fitness levels, you may need to increase the resistance or speed of your intervals.

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