Heart Rate Zone Calculator
Calculate your heart rate training zones based on your maximum heart rate
Real-time Results
Your estimated maximum heart rate
Best training zone based on your fitness level
The difference between maximum and resting heart rates
Heart Rate Training Zones
Your personalized heart rate zones for different training intensities
| Item | Value |
|---|---|
| Warm-up Zone (50-60%) Light exercise, suitable for warm-up and recovery | 95 - 114 bpm |
| Fat Burning Zone (60-70%) Moderate intensity, optimal fat burning zone | 114 - 133 bpm |
| Aerobic Endurance Zone (70-80%) Moderate-to-high intensity, improving cardiovascular function | 133 - 152 bpm |
| Anaerobic Threshold Zone (80-90%) High intensity, improving anaerobic endurance | 152 - 171 bpm |
| Maximum Effort Zone (90-100%) Very high intensity, short-burst power training | 171 - 190 bpm |
Disclaimer
The data provided by this health calculator is for reference only and cannot replace professional medical diagnosis, consultation, or treatment. Please consult a doctor before making any changes to your fitness or diet plan.
Supported inputs
| Input | Description |
|---|---|
| Age (years) | Enter your current age |
| Resting Heart Rate (bpm) | Enter beats per minute (bpm) |
| Calculation Method | Method to calculate heart rate zones Simple Percentage · Tanaka Formula · Karvonen Formula |
| Fitness Level | Your current level of fitness Beginner · Intermediate · Advanced · Elite Athlete |
Formula
Maximum Heart Rate Formulas: - Simple Formula: Max HR = 220 - Age - Tanaka Formula: Max HR = 208 - 0.7 × Age Heart Rate Reserve (HRR): HRR = Max HR - Resting Heart Rate Karvonen Formula: Target HR = (HRR × Intensity %) + Resting Heart Rate Simple Method: Target HR = Max HR × Intensity %
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