Target heart rate is the optimal range your heart rate should reach during exercise to improve cardiovascular fitness. It's typically 50-85% of your maximum heart rate.
The standard formula is 220 minus your age. For example, a 30-year-old's estimated max HR is 190 bpm. More accurate: 208 - (0.7 ร age).
Zone 1 (50-60%): Warm-up/recovery. Zone 2 (60-70%): Fat burning. Zone 3 (70-80%): Aerobic fitness. Zone 4 (80-90%): Anaerobic. Zone 5 (90-100%): Maximum effort.
The 'fat-burning zone' (Zone 2) uses a higher percentage of fat for fuel, but higher intensity burns more total calories. Mix zones for best results.
Yes, especially for structured training. Chest straps are most accurate. Wrist-based optical monitors are convenient and sufficiently accurate for most users.
Resting HR consistently above 100 bpm (tachycardia) or below 60 bpm with symptoms (bradycardia) warrants medical attention. Irregular rhythms also need evaluation.