Heart Rate Calculator

Calculate your maximum heart rate and optimal training zones for different exercise intensities. Optimize your workouts with personalized heart rate targets.

Basic Information

years
Age is the primary factor in calculating maximum heart rate
Gender can affect heart rate calculations
bpm
Measure when you're completely at rest (optional but recommended)
Your current fitness level affects training recommendations

Training Goals

What's your primary fitness goal?

Maximum Heart Rate

Your maximum heart rate is the highest number of beats per minute your heart can achieve during maximum physical exertion. It's calculated using age-based formulas and decreases as you get older.

Training Zones

  • Zone 1 (50-60%): Active recovery
  • Zone 2 (60-70%): Fat burning
  • Zone 3 (70-80%): Aerobic base
  • Zone 4 (80-90%): Lactate threshold
  • Zone 5 (90-100%): Neuromuscular power

Benefits of Zone Training

Training in specific heart rate zones helps you target different energy systems, optimize fat burning, improve cardiovascular fitness, and avoid overtraining.