Heart Rate Calculator

Calculate your target heart rate zones and maximum heart rate for optimal cardio training and fitness monitoring.

Personal Information

Age

years

Gender

Male Female

Resting Heart Rate (Optional)

bpm

Normal range: 60-100 bpm (measure when fully rested)

Fitness Level

Beginner (sedentary lifestyle) Intermediate (exercise 2-3 times/week) Advanced (exercise 4+ times/week) Athlete (professional/competitive)

Your Heart Rate Zones

190

Maximum Heart Rate (bpm)

70

Resting HR

120

HR Reserve

Age: 30 years

Gender: Male

Fitness level: Beginner

Method used: Age-predicted formula

Training Zones

Recovery Zone (50-60%) 95-114 bpm

Active recovery and warm-up

Fat Burn Zone (60-70%) 114-133 bpm

Aerobic base building • Fat burning

Aerobic Zone (70-80%) 133-152 bpm

Cardiovascular fitness • Endurance

Threshold Zone (80-90%) 152-171 bpm

Lactate threshold • Performance

Anaerobic Zone (90-95%) 171-181 bpm

High intensity • Power development

Training Recommendations

Recommended zone: Fat Burn Zone

Target range: 114-133 bpm

Session duration: 30-45 minutes

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Enter your information to calculate heart rate zones

Understanding Heart Rate Training

Maximum Heart Rate

Your maximum heart rate is the highest number of beats per minute your heart can achieve during intense exercise. The most common formula is 220 minus your age.

Heart Rate Reserve

Heart rate reserve is the difference between your maximum and resting heart rate. It's used in the Karvonen method for more accurate training zone calculations.

Training Benefits

Training in different heart rate zones targets specific fitness adaptations: fat burning, cardiovascular endurance, lactate threshold, and anaerobic power.

Monitoring Tips

Use a heart rate monitor for accuracy. Check your pulse at your wrist or neck. Resting heart rate should be measured upon waking before getting out of bed.