Heart Rate Calculator

The Heart Rate Calculator helps you determine your maximum heart rate and optimal training zones based on your age, resting heart rate, and fitness level. Training in these specific heart rate zones can help you achieve different fitness goals, from improving endurance to building cardiovascular strength.

Understanding Heart Rate Zones

Heart rate training zones are based on percentages of your maximum heart rate. Each zone corresponds to a different intensity level and training benefit:

• Zone 1 (Recovery): Very light intensity, active recovery, improves overall health
• Zone 2 (Fat Burn): Light intensity, improves basic endurance and fat burning
• Zone 3 (Aerobic): Moderate intensity, improves aerobic fitness and endurance
• Zone 4 (Anaerobic): Hard intensity, increases maximum performance capacity
• Zone 5 (Maximal): Maximum intensity, develops maximum performance and speed

Calculation Methods

This calculator offers two methods for determining your heart rate zones:

• Standard Method: Uses the formula "220 - Age" to estimate maximum heart rate, then calculates zones as percentages of this value
• Karvonen Method: Takes into account your resting heart rate for more personalized zones using the formula: (Max HR - Resting HR) × Percentage + Resting HR

Using Heart Rate Training

To use heart rate training effectively:

• Use a heart rate monitor for accurate tracking during exercise
• Spend most of your training time in Zones 2-3 for cardiovascular development
• Include some Zone 4-5 work for high-intensity interval training
• Use Zone 1 for warm-up, cool-down, and recovery days
• Adjust your training zones as your fitness improves