Heart Rate Calculator

Calculate your target heart rate zones for exercise based on age and fitness level

Input Parameters

Calculation Results

Results

Enter your information and click Calculate to see your results.

Calculation Formula

Target Heart Rate = 50-85% of Maximum Heart Rate

Where:
Maximum Heart Rate (MHR) = 220 - Age
Zone 1 (Light Activity) = 50-60% of MHR
Zone 2 (Moderate Activity) = 60-70% of MHR
Zone 3 (Vigorous Activity) = 70-80% of MHR
Zone 4 (High Intensity) = 80-85% of MHR

Heart Rate Calculator Calculator Usage Guide

Learn how to use the Heart Rate Calculator and understand your training zones

How to Use This Calculator

  1. Enter your age in the first field.
  2. Select your preferred calculation method:
    • Maximum Heart Rate (MHR) - Calculate your maximum heart rate using the standard formula (220 - age)
    • Heart Rate Zones - Calculate your training zones based on your fitness level
  3. If using the MHR method, enter your resting heart rate (optional but recommended).
  4. If using the Heart Rate Zones method, select your fitness level.
  5. Click the "Calculate" button to see your results.

Understanding Heart Rate Zones

Your heart rate zones help you train effectively at different intensities:

Zone 1: Light Activity (50-60% MHR)

Easy recovery pace, warm-up, cool-down

Zone 2: Moderate Activity (60-70% MHR)

Steady-state cardio, conversational pace

Zone 3: Vigorous Activity (70-80% MHR)

Interval training, higher intensity

Zone 4: High Intensity (80-85% MHR)

Maximum effort intervals, threshold training

Important Considerations

  • This calculator provides estimates based on age and fitness level. Individual maximum heart rates may vary.
  • For the most accurate maximum heart rate assessment, consider a field test or consult with a fitness professional.
  • Always warm up before exercise and cool down afterward.
  • Listen to your body and adjust intensity based on how you feel, not just heart rate numbers.
  • Consult with a healthcare provider before beginning any new exercise program.