Heart Rate Calculator
Calculate your target heart rate zones for optimal exercise training. Find your fat burning, aerobic, and anaerobic heart rate ranges for effective workouts.
Precise Zones
Calculate exact heart rate zones for fat burning, aerobic fitness, and peak performance training.
Multiple Formulas
Choose from Fox, Tanaka, Gellish, or Karvonen formulas for the most accurate results for your age and fitness.
Training Plans
Get personalized weekly training schedules based on your fitness level and goals.
Health Insights
Understand what your resting and maximum heart rates reveal about your cardiovascular health.
Why Use Our Heart Rate Calculator?
Optimizing your training intensity is key to achieving fitness goals safely and effectively. Our advanced calculator provides professional-grade analysis.
Scientifically Validated
We use established physiological formulas (Fox, Tanaka, Karvonen) used by sports scientists and coaches worldwide.
Personalized to You
Unlike basic calculators, we account for your resting heart rate and fitness level for truly customized zones.
Actionable Advice
Don't just get numbers—get concrete training plans and workout suggestions tailored to your level.
Did You Know?
Your resting heart rate is a strong indicator of cardiovascular fitness. As you get fitter, your heart becomes more efficient and pumps more blood per beat, lowering your resting rate.
Pro Tip: Measure your resting heart rate in the morning before getting out of bed for the most accurate baseline.
Heart Rate Zones Reference
| Zone | Intensity | Benefit | Feeling |
|---|---|---|---|
| Zone 1 (Warm-up) | 50-60% | Recovery, warm-up/cool-down | Very easy, can talk effortlessly |
| Zone 2 (Fat Burning) | 60-70% | Basic endurance, fat metabolism | Comfortable, can maintain conversation |
| Zone 3 (Aerobic) | 70-80% | Cardiovascular fitness, stamina | Moderate sweating, short sentences |
| Zone 4 (Anaerobic) | 80-90% | High speed endurance, lactate tolerance | Heavy breathing, difficult to talk |
| Zone 5 (Maximum) | 90-100% | Peak performance, speed | Gasping, cannot talk |
Complete Guide to Heart Rate Training
Understanding the Formulas
Fox Formula (220 - Age)
The traditional standard. Simple to calculate but can have a margin of error of +/- 10-12 bpm for some individuals. Best for general population estimates.
Tanaka Formula (208 - 0.7 × Age)
Developed to be more accurate for healthy adults of varying ages. Often preferred by medical professionals for its tighter correlation with actual max HR.
Karvonen Method
The "Gold Standard" for athletes. It incorporates your Resting Heart Rate (RHR) to calculate Heart Rate Reserve (HRR), providing the most personalized training zones.
How to Use This Calculator
- Enter Your Age: Maximum heart rate declines naturally with age.
- Input Resting Heart Rate: Measure this in the morning. A lower RHR generally indicates better fitness.
- Select Fitness Level: This tailors the training recommendations and weekly plan to your experience.
- Choose a Formula: Use 'Fox' for simplicity or 'Karvonen' if you know your resting heart rate accurately.
- Review Your Zones: Use the calculated zones to guide your workouts. For example, keep your HR in the "Fat Burning" zone for long, steady workouts.
Frequently Asked Questions
What is a normal resting heart rate?
For adults, a normal resting heart rate ranges from 60 to 100 beats per minute. Athletes may have lower rates (40-60 bpm) due to better cardiovascular efficiency.
How do I measure my max heart rate?
While formulas provide good estimates, the most accurate way is a graded exercise test performed under professional supervision. Do not attempt a max effort test without medical clearance.
Which zone burns the most fat?
Zone 2 (60-70% Max HR) burns the highest percentage of calories from fat. However, higher intensity zones burn more total calories in less time.
Why is my heart rate high when running?
Running uses large muscle groups and requires significant oxygen, naturally elevating heart rate. If it spikes too quickly, you may need to build a stronger aerobic base in Zone 2.