What Is the Heart Rate Calculator
This calculator estimates max heart rate, target BPM, and five training zones from age and resting heart rate. It supports both Max HR percentage and Heart Rate Reserve (Karvonen) methods for running, cycling, and cardio planning.
How to Use
- Enter your age (recommended range: 10-100).
- Enter resting heart rate if you want to use HRR mode (recommended range: 30-120 bpm).
- Choose a max HR formula (Tanaka, Fox, Gellish, or Gulati).
- Select the calculation mode (Max HR percentage or HRR).
- Move the intensity slider to view target BPM and all training zones.
Formula Notes
- Max HR percentage:
Target HR = Max HR × intensity% - HRR (Karvonen):
Target HR = (Max HR - Resting HR) × intensity% + Resting HR - Heart rate reserve:
Max HR - Resting HR
Zone Reference
- Zone 1 (50%-60%): recovery and warm-up
- Zone 2 (60%-70%): aerobic base and endurance
- Zone 3 (70%-80%): tempo and moderate intensity
- Zone 4 (80%-90%): threshold and high intensity
- Zone 5 (90%-100%): sprint and VO2 Max work
Notes
- Resting HR must be lower than max HR; otherwise calculation falls back to Max HR percentage mode.
- Heart rate varies by fatigue, sleep, temperature, hydration, and stress.
- If you have cardiovascular conditions, follow professional medical advice first.