Heart Rate Calculator
Calculate your target heart rate zones, HRV, and exercise-specific heart rate recommendations
Heart Rate Information
Enter your details to calculate heart rate zones
220 - age (most common)
Heart Rate Results
Your heart rate zones and target heart rate
Enter your information and click calculate to see your heart rate zones
About Heart Rate Training
Heart Rate Zones
- • Recovery Zone (50-60%): Active recovery, fat burning
- • Fat Burning Zone (60-70%): Light to moderate activity
- • Aerobic Zone (70-80%): Moderate to vigorous activity
- • Anaerobic Zone (80-90%): High intensity activity
- • Neuromuscular Zone (90-100%): Maximum effort
Max Heart Rate Methods
- • Fox Method: 220 - age (most common)
- • Tanaka Method: 208 - (0.7 × age) (more accurate)
- • Gellish Method: 207 - (0.7 × age) (alternative)
Training Tips
- • Measure your resting heart rate first thing in the morning
- • Use a heart rate monitor for accurate readings during exercise
- • Start with lower intensity zones and gradually increase
- • Include recovery days in your training schedule
- • Consult a healthcare provider before starting intense exercise