Heart Rate Calculator
Calculate your maximum heart rate, target training zones, and analyze your cardiovascular health. Optimize your workouts with personalized heart rate guidance.
Calculate Your Heart Rate Zones
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Your Heart Rate Analysis
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Key Heart Rate Metrics
Training Heart Rate Zones
Zone Intensity Levels
Zone Description
Workout Recommendations
Heart Rate Safety & Monitoring
Safety Guidelines
Monitoring Tips
Understanding Heart Rate Zones
Zone 1: Very Light
50-60% of max HR. Perfect for warm-ups, cool-downs, and active recovery days.
Zone 2: Fat Burn
60-70% of max HR. Optimal for fat burning and building endurance.
Zone 3: Aerobic
70-80% of max HR. Improves cardiovascular fitness and stamina.
Zone 4-5: Anaerobic
80-100% of max HR. For maximum performance and speed training.
Heart Rate FAQs
Which heart rate formula is most accurate?
The Tanaka formula (208 - 0.7 × age) is generally more accurate for older adults, while the standard formula (220 - age) works well for younger individuals. Both provide good estimates for training purposes.
What is a healthy resting heart rate?
For adults, 60-100 BPM is normal. Well-trained athletes may have 40-60 BPM. Lower resting heart rates generally indicate better cardiovascular fitness.
Can I exceed my maximum heart rate?
The calculated maximum is an estimate. Some well-trained individuals can briefly exceed it, but sustained exercise above 90% of max HR should be limited and supervised.
How does fitness level affect heart rate?
Fitter individuals typically have lower resting heart rates and can maintain higher exercise intensities at lower heart rates due to better cardiovascular efficiency.
When should I be concerned about my heart rate?
Consult a doctor if you experience: resting HR consistently above 100 or below 40 BPM, irregular heartbeat, chest pain, dizziness, or extreme fatigue during normal activities.