What is the optimal heart rate for high-intensity cardio training?

The optimal heart rate for high-intensity cardio training is typically within the range of 135 to 155 beats per minute (bpm). This range is aligned with the intensity levels required to produce significant cardiovascular benefits and improve aerobic capacity. During high-intensity training, the goal is to elevate the heart rate to a level that challenges the cardiovascular system and promotes adaptation.

When exercising in this heart rate range, participants are likely working at around 70-85% of their maximum heart rate, which is considered the threshold for high-intensity exercise. This intensity can enhance various aspects of fitness, including endurance, strength, and overall cardiovascular health.

In contrast, lower heart rate ranges, such as those in the other options, may not provide enough intensity to fully engage the cardiovascular system for high-intensity training benefits. Therefore, the 135-155 bpm range is ideal for achieving the physiological responses associated with effective high-intensity cardio workouts.