HIIT Heart Rate Calculator
Calculate your target heart rate for HIIT workouts. See work and recovery zones for maximum calorie burn and fitness gains.
HIIT (High-Intensity Interval Training) alternates between intense bursts at 85-95% of max heart rate and recovery periods at 60-70%. This calculator shows both your work and recovery heart rate targets for an effective HIIT session.
Tips for HIIT Heart Rate
HIIT work intervals: 85-95% of max HR. Recovery intervals: 60-70% of max HR
A typical HIIT session lasts 15-30 minutes — shorter than steady-state cardio but often more effective for fat loss
HIIT creates an 'afterburn effect' (EPOC) — you continue burning extra calories for 24-48 hours after the workout
Frequently Asked Questions
What heart rate should I target during HIIT?
How often should I do HIIT?
Data sources: Standard mathematical formulas
For informational purposes only. Not financial, medical, or legal advice. Always consult a qualified professional for decisions affecting your finances or health.
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