Heart Rate Calculator
Measure your pulse when completely at rest (best taken in the morning)
Your Heart Rate Zones
Your Training Recommendation
Enter your details to get personalized heart rate zone recommendations for optimal training.
Understanding Your Heart Rate Zones for Optimal Health
What Are Heart Rate Zones?
Heart rate zones are percentage ranges of your maximum heart rate that correspond to different intensity levels of exercise. Each zone offers distinct benefits for cardiovascular health, fat burning, and fitness improvement.
How This Heart Rate Calculator Works
Our calculator uses the scientifically validated Karvonen formula to determine your personalized heart rate training zones based on your age and resting heart rate. Here’s what each zone means:
Fat Burning Zone (60-70%)
Ideal for weight management and beginners. Burns higher percentage of calories from fat at moderate intensity.
Cardio Zone (70-80%)
Improves cardiovascular fitness and endurance. Ideal for regular aerobic training.
Peak Performance (80-90%)
High-intensity training that improves anaerobic capacity and athletic performance.
Why Monitoring Heart Rate Matters
Tracking your heart rate during exercise helps you:
- Exercise at the right intensity for your fitness goals
- Avoid overtraining and potential health risks
- Measure improvements in cardiovascular fitness over time
- Optimize calorie burn and fat loss
- Enhance athletic performance safely
Frequently Asked Questions
How do I measure my resting heart rate?
Measure your pulse first thing in the morning before getting out of bed. Count the beats for 60 seconds (or count for 30 seconds and multiply by 2) when completely at rest.
Is maximum heart rate the same for everyone?
No, maximum heart rate varies by individual and decreases with age. The 220-age formula is an estimate – actual maximum may vary by 10-20 bpm based on genetics and fitness level.
How often should I check my heart rate zones?
Reassess every 3-6 months or if you notice significant changes (10+ bpm) in your resting heart rate or fitness level. Athletes may need more frequent adjustments.