Heart Rate Calculator
Find Your Max Heart Rate and Personalized Training Zones
How old are you?
What's your resting heart rate?
About the Heart Rate Calculator
The Heart Rate calculator determines your Maximum Heart Rate (MHR) and calculates personalized training heart rate zones using the Karvonen (Heart Rate Reserve) method — the most accurate formula for establishing individualized exercise intensity ranges. Training in specific heart rate zones produces distinct physiological adaptations, making zone-based training one of the most effective approaches to structured exercise programming. Maximum Heart Rate (MHR) is the highest heart rate the heart can achieve under maximum exertion. The commonly cited formula '220 − age' provides a rough estimate, but actual MHR varies considerably between individuals of the same age. Athletes and highly trained individuals often have MHRs significantly higher than the formula predicts. The Karvonen method improves on simple MHR percentages by incorporating resting heart rate, which reflects individual cardiovascular fitness and produces more precise intensity targets. Resting Heart Rate (RHR) is a key indicator of cardiovascular fitness — a lower RHR indicates a stronger, more efficient heart. Elite endurance athletes can have RHRs as low as 30–40 bpm, while 60–100 bpm is the normal adult range. Measuring RHR first thing in the morning before getting out of bed provides the most accurate reading.
How Training Zones are Calculated
Maximum Heart Rate is estimated using the most widely validated formula: MHR = 220 − Age. Heart Rate Reserve (HRR) = MHR − Resting Heart Rate. Training zone targets are then calculated using the Karvonen formula: Target HR = (HRR × Intensity %) + RHR. Zone ranges: Fat Burning 60–70% HRR, Aerobic 70–80% HRR, Anaerobic 80–90% HRR, Maximum 90–100% HRR. These zones correspond to well-established physiological responses: fat oxidation peaks in the lower zones, lactate threshold sits at the aerobic-anaerobic boundary, and VO2 max is approached in the maximum zone.
Frequently Asked Questions
Measure your resting heart rate first thing in the morning before getting out of bed, ideally after waking naturally (not from an alarm). Count your pulse for 60 seconds at your wrist (radial artery) or neck (carotid artery), or use a heart rate monitor. Take the reading on 3–5 consecutive mornings and average the results for the most accurate baseline.
The 'fat burning zone' (60–70% HRR) burns a higher proportion of fat as fuel per minute of exercise. However, total calorie burn is more important for fat loss than the fuel source ratio. Higher-intensity training burns more total calories in less time. A balanced program combining Zone 2 aerobic work for fat oxidation with higher-intensity sessions for total calorie expenditure is most effective.
Maximum zone training (90–100% MHR) is highly demanding on the cardiovascular and musculoskeletal systems. Most training plans limit this to 1–2 sessions per week with adequate recovery between sessions. Polarized training models — spending most time in Zones 1–2 with occasional Zone 4–5 sessions — are supported by research as one of the most effective approaches for endurance athletes.
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