Heart Rate Calculator

Calculate target heart rate zones for different exercise intensities. Determines maximum heart rate and optimal training ranges for cardio fitness and fat burning.

About Heart Rate Calculator

Understanding Heart Rate

Heart rate monitoring emerged as a scientific training tool in the 1960s through the work of Dr. Woldemar Gerschler and Dr. Per-Olof Åstrand. Their research established the relationship between heart rate and exercise intensity, revolutionizing athletic training and cardiovascular health assessment.

Heart Rate Calculations

Maximum Heart Rate Formulas:

Haskell & Fox: 220−age (Error: ±12-15 bpm)

Inbar: 205.8−(0.685×age) (Error: ±6.4 bpm)

Tanaka: 208−(0.7×age) (Error: ±10 bpm)

Wohlfart: Men: 203.7/(1+e^(0.033×(age−104.3))) (Error: ±6.5%)

Women: 190.2/(1+e^(0.0453×(age−107.5))) (Error: ±5.5%)

Nes: 211−(0.64×age) (Error: ±10.8 bpm)

Wingate: Men: 208.609−0.716×age (Error: ±10.81 bpm)

Women: 209.273−0.804×age (Error: ±12.15 bpm)

HRR = Max HR - Resting HR
Target HR = (HRR × Intensity%) + Resting HR

Training Zones Explained

Zone 1 (50-60%)

Active recovery
Improves fat metabolism
Enhances capillary density
Ideal for beginners

Zone 2 (60-70%)

Basic endurance training
Optimal fat oxidation
Aerobic adaptation
Low glycogen depletion

Zone 3 (70-80%)

Aerobic power development
Improved lactate threshold
Enhanced stroke volume
Moderate glycogen use

Zone 4 (80-90%)

Anaerobic threshold training
Lactate tolerance
VO2max improvement
High glycogen demand

Zone 5 (90-100%)

Maximum performance
ATP-PC system development
Neural adaptation
Limited duration

Physiological Adaptations

Cardiovascular Changes

Increased stroke volume
Enhanced cardiac output
Improved vascularity
Better blood distribution

Metabolic Adaptations

Increased mitochondria
Better substrate utilization
Enhanced enzyme activity
Improved glycogen storage

Training Applications

Endurance Sports

Long slow distance (Z1-Z2)
Tempo runs (Z3)
Interval training (Z4-Z5)
Recovery sessions (Z1)

Health & Fitness

Weight management (Z2)
Cardiovascular health (Z3)
HIIT workouts (Z4-Z5)
Active recovery (Z1)

Monitoring Guidelines

Resting HR Assessment

Measure upon waking
Before rising from bed
After 5 minutes rest
Track trends over time

Training Considerations

Heart rate lag time
Environmental factors
Hydration status
Medication effects

Learn More

Heart Rate Science Training Effects Cardiovascular Fitness