Heart Rate Calculator

Calculate your target heart rate zones for optimal exercise intensity. Track your maximum heart rate, recovery rate, and customize training zones by age.

Gender

Male

Female

Formula

Age (years)

Resting Heart Rate (BPM)

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

Frequently Asked Questions

Which heart rate formula is most accurate?

The Inbar formula (205.8 - 0.685 × age) has shown to be the most accurate with an error margin of ±6.4 bpm. The Wohlfart formula is also highly accurate with gender-specific calculations, showing errors of ±6.5% for men and ±5.5% for women. The commonly used Fox formula (220 - age) has a larger error margin of ±12-15 bpm but is easy to calculate mentally.

How do I measure my resting heart rate correctly?

To measure your resting heart rate accurately: 1) Take it first thing in the morning before getting out of bed, 2) Measure for a full 60 seconds or count for 30 seconds and multiply by 2, 3) Take readings for several days to establish a baseline, 4) Measure while sitting or lying quietly, and 5) Avoid measuring after consuming caffeine or during stress. A normal resting heart rate for adults ranges from 60-100 beats per minute.

How does age affect maximum heart rate?

Maximum heart rate naturally decreases with age due to several physiological changes: 1) Decreased responsiveness to adrenaline, 2) Reduced elasticity of heart tissue, 3) Changes in electrical conduction, and 4) Decreased maximal cardiac output. Research shows maximum heart rate typically decreases by about 0.7 beats per minute per year. However, regular exercise can help maintain cardiovascular efficiency even as maximum heart rate declines.

Which heart rate zone is best for fat burning?

Zone 2 (60-70% of maximum heart rate) is typically considered optimal for fat burning. At this intensity, your body primarily uses fat as its fuel source. However, total calorie burn increases at higher intensities, even though the percentage of fat calories burned decreases. For optimal fat loss, combine Zone 2 training with higher intensity intervals and proper nutrition.

Learn More

Heart Rate Science Training Effects Cardiovascular Fitness

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