Heart Rate Calculator
This calculator determines your target heart rate zones for exercise based on your age and resting heart rate. Use it to optimize your cardio workouts for fat burning, endurance, or performance.
Your Heart Rate Zones
| Zone | Heart Rate Range | Intensity |
|---|---|---|
| Zone 1 | 50-60% | Very light, warm-up |
| Zone 2 | 60-70% | Light, fat burning |
| Zone 3 | 70-80% | Moderate, aerobic |
| Zone 4 | 80-90% | Hard, anaerobic |
| Zone 5 | 90-100% | Maximum, VO2 max |
Maximum Heart Rate
Estimated max HR: 190 bpm
About Heart Rate Zones
Heart rate zones are ranges that correspond to different intensity levels of exercise. Training in specific zones can help you achieve different fitness goals, from fat burning to improving cardiovascular endurance.
Understanding Your Heart Rate Zones
Each zone represents a percentage of your maximum heart rate (MHR):
- Zone 1 (50-60% of MHR): Very light activity, good for warm-ups and recovery.
- Zone 2 (60-70% of MHR): Light activity where fat burning is most efficient.
- Zone 3 (70-80% of MHR): Moderate aerobic activity that improves endurance.
- Zone 4 (80-90% of MHR): Hard anaerobic activity that improves performance.
- Zone 5 (90-100% of MHR): Maximum effort for short bursts, improves VO2 max.
Calculation Methods
This calculator uses three different methods to determine your heart rate zones:
- Karvonen Formula: The most accurate method that accounts for your resting heart rate.
- Percentage of Max HR: Based on the traditional 220-age formula for maximum heart rate.
- Zoladz Method: Uses fixed offsets from maximum heart rate to determine zones.
How to Use Your Results
To get the most from your workouts:
- Use a heart rate monitor during exercise to stay in your target zone
- For fat burning, aim for Zone 2 for longer durations
- For endurance training, spend time in Zone 3
- For performance improvement, include intervals in Zones 4 and 5
- Always include warm-up (Zone 1) and cool-down periods
Measuring Your Resting Heart Rate
For the most accurate results, measure your resting heart rate:
- Measure first thing in the morning before getting out of bed
- Find your pulse (wrist or neck) and count beats for 60 seconds
- Do this for several days and take the average
- A normal resting heart rate is between 60-100 bpm (athletes may be lower)