Heart Rate Calculator
Calculate your target heart rate zones for optimal training and cardiovascular health
💡 Measure your resting heart rate first thing in the morning before getting out of bed
How to Measure Your Heart Rate
Manual Method
- Place two fingers on your wrist or neck
- Count beats for 15 seconds
- Multiply by 4 to get bpm
Using Devices
- Fitness tracker or smartwatch
- Heart rate monitor chest strap
- Smartphone apps with camera
Understanding Heart Rate Zones
Training in different heart rate zones helps you achieve specific fitness goals. Each zone offers unique benefits and targets different energy systems in your body.
Maximum Heart Rate
We use the common formula: 220 - age. While this provides a good estimate, individual maximum heart rates can vary by ±10-20 beats per minute.
The Karvonen Formula
This calculator uses the Karvonen Formula, which takes into account your resting heart rate for more accurate and personalized target heart rate zones. It calculates Heart Rate Reserve (HRR) = Maximum HR - Resting HR.
Benefits of Each Zone
- Warm Up Zone: Prepares body for exercise, aids recovery
- Fat Burn Zone: Optimal for burning fat, building endurance base
- Cardio Zone: Improves cardiovascular fitness and stamina
- Peak Zone: Increases speed, power, and anaerobic capacity
- Maximum Zone: Develops maximum performance and speed
Training Tips
- Beginners should focus on lower intensity zones (50-70%)
- Mix different zones throughout the week for balanced training
- Higher zones should only be sustained for short periods
- Always warm up and cool down outside your main training zone
- Listen to your body - perceived exertion matters too
Important: If you have heart conditions, take medications affecting heart rate, or are new to exercise, consult your doctor before starting a heart rate-based training program.