Heart Rate Calculator
Calculate your target heart rate zones for training
Your Information
Measure first thing in the morning before getting up
Understanding Heart Rate Training
Why Train by Heart Rate?
Training in specific heart rate zones helps you achieve different fitness goals more effectively than just "running fast" or "going slow."
What is Maximum Heart Rate?
Maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve. The common formula is 220 minus your age, though individual variation exists.
What is Resting Heart Rate?
Your resting heart rate (RHR) is your pulse when you're completely at rest. Lower RHR generally indicates better cardiovascular fitness.
- Athletes: 40-60 bpm
- Fit: 60-70 bpm
- Average: 70-80 bpm
- Below Average: 80+ bpm
Training Zone Benefits
- Zone 1 (50-60%): Active recovery, warm-up
- Zone 2 (60-70%): Fat burning, builds aerobic base
- Zone 3 (70-80%): Improves aerobic capacity
- Zone 4 (80-90%): Increases lactate threshold
- Zone 5 (90-100%): Maximum effort, anaerobic