What Is Target Heart Rate?
Your Target Heart Rate (THR) zone is the heart rate range at which your workout is most effective for your chosen goal — whether fat burning, building cardiovascular endurance, or pushing anaerobic performance.
Target Heart Rate by Goal
| Goal | % MHR | Duration | Best Activity |
|---|---|---|---|
| Fat Burning | 60–70% | 45–90 min | Brisk walking, easy cycling |
| Cardiovascular | 70–80% | 30–60 min | Jogging, swimming, cycling |
| Threshold Training | 80–90% | 20–40 min | Tempo run, HIIT |
| VO2 Max / Sprint | 90–100% | 1–10 min intervals | Sprint intervals, hill repeats |
How to Monitor Heart Rate During Exercise
- Heart rate monitor or smartwatch — most accurate real-time tracking
- Manual pulse check — count neck or wrist pulse for 15 seconds × 4
- Rate of perceived exertion (RPE) — scale of 1–10; Zone 2 feels like 5–6