Heart Rate Calculator
Calculate your maximum heart rate, target heart rate zones, and get personalized exercise recommendations.
Heart Rate Calculator
Enter your information to calculate personalized heart rate zones
Required for calculating maximum heart rate
Measure when completely at rest. If not provided, 70 bpm will be used.
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Fitness & Heart Rate Monitors
Heart Rate Guide
Normal Resting HR
- • Adults: 60-100 bpm
- • Athletes: 40-60 bpm
- • Elderly: 60-100 bpm
- • Children: 70-100 bpm
Measuring Tips
- • Measure in the morning
- • Before getting out of bed
- • Use wrist or neck pulse
- • Count for 15s, multiply by 4
Training Benefits
- • Zone 1-2: Fat burning
- • Zone 3: Aerobic fitness
- • Zone 4: Performance
- • Zone 5: Power training
Understanding Heart Rate Training
What is Maximum Heart Rate?
Maximum heart rate is the highest number of beats per minute your heart can achieve during maximum physical exertion. It's calculated using age-based formulas and serves as the foundation for determining target training zones. The most common formula is 220 minus your age, though more advanced formulas consider fitness level and individual variations.
Heart Rate Reserve (Karvonen Method)
Heart Rate Reserve is the difference between your maximum and resting heart rates. This method provides more accurate training zones by incorporating your individual resting heart rate. It's considered more precise than percentage-based calculations because it accounts for your current fitness level and cardiovascular efficiency.
Training Zone Benefits
Lower Zones (50-70%)
- • Improved fat metabolism
- • Enhanced recovery
- • Building aerobic base
- • Sustainable for longer periods
Higher Zones (80-100%)
- • Improved VO2 max
- • Enhanced performance
- • Increased power output
- • Shorter duration training
Frequently Asked Questions
How accurate is the 220 minus age formula?
The 220 minus age formula is a general estimate with a standard deviation of ±10-12 beats per minute. It works well for average populations but may be less accurate for highly trained athletes or older adults. More advanced formulas like Tanaka (208 - 0.7 × age) or fitness-specific calculations provide better accuracy.
What affects resting heart rate?
Resting heart rate is influenced by fitness level, age, genetics, medications, caffeine, stress, temperature, and overall health. Regular cardiovascular exercise typically lowers resting heart rate as the heart becomes more efficient. A lower resting heart rate generally indicates better cardiovascular fitness.
Should I always train in higher heart rate zones?
No, effective training involves all heart rate zones. The 80/20 rule suggests spending 80% of training time in lower zones (fat burning and aerobic) and 20% in higher zones (anaerobic and maximum). This approach improves both endurance and performance while reducing injury risk and overtraining.
When should I be concerned about my heart rate?
Consult a healthcare provider if your resting heart rate is consistently above 100 bpm, below 40 bpm (unless you're an athlete), or if you experience irregular rhythms, chest pain, dizziness, or shortness of breath during normal activities. Sudden changes in resting heart rate may also warrant medical attention.
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Medical Disclaimer
This heart rate calculator is for educational and fitness purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Heart rate calculations are estimates and individual variations exist. Always consult your healthcare provider before starting a new exercise program, especially if you have heart conditions or other health concerns.