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
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
Frequently Asked Questions
How do I calculate my maximum heart rate?▾
A common estimate is 220 minus your age. More accurate formulas (like Tanaka: 208 − 0.7 × age) adjust for how max heart rate changes with age in healthy adults.
What are target heart rate zones?▾
Zones are percentages of your max heart rate: Zone 1 (50–60%) recovery, Zone 2 (60–70%) endurance, Zone 3 (70–80%) aerobic, Zone 4 (80–90%) threshold, Zone 5 (90–100%) maximum.
What is a good resting heart rate?▾
For most adults, 60–100 beats per minute is normal. Athletes and very fit individuals often have resting rates of 40–60 bpm due to stronger, more efficient heart muscle.
Why does heart rate matter for exercise?▾
Training in specific heart rate zones targets different fitness benefits — fat burning, endurance, speed, or peak performance — and helps you avoid over- or under-training.