Heart Rate Calculator
Calculate your maximum heart rate and target heart rate training zones.
Maximum heart rate formulas are estimates with significant individual variation. Consult a healthcare provider or certified exercise professional before starting a high-intensity training programme, especially if you have cardiac conditions.
Max Heart Rate
Resting HR
HR Reserve
Training Zones
How It Works
Enter your age and resting heart rate. The calculator shows your maximum heart rate, heart rate reserve, and target zones for different training intensities.
**Heart Rate Calculator — Optimise Your Training Intensity**
Training within the right heart rate zone ensures you're getting the intended benefit from your workout — whether that's fat burning, cardiovascular endurance, or high-intensity interval training. Our Heart Rate Calculator gives you personalised training zones based on your age and resting heart rate.
**Maximum Heart Rate**
The most widely used formula:
**MHR = 220 – Age**
A more accurate alternative (Tanaka formula, 2001):
**MHR = 208 – (0.7 × Age)**
These are averages; actual MHR varies by ±10–12 bpm between individuals.
**Heart Rate Reserve (Karvonen Method)**
For more personalised zones that account for fitness level, use Heart Rate Reserve:
HRR = Maximum Heart Rate – Resting Heart Rate
Target HR = HRR × Intensity% + Resting HR
A fit person with a low resting heart rate will have different zones than a sedentary person of the same age.
**The Five Training Zones**
| Zone | % of MHR | Benefit |
|---|---|---|
| Zone 1: Recovery | 50–60% | Active recovery, very light effort |
| Zone 2: Fat Burn | 60–70% | Aerobic base, fat oxidation |
| Zone 3: Aerobic | 70–80% | Cardiovascular endurance |
| Zone 4: Anaerobic | 80–90% | Lactate threshold, speed |
| Zone 5: Maximum | 90–100% | VO2 max, peak power |
**Resting Heart Rate and Fitness**
Resting heart rate (measured upon waking) is a reliable indicator of cardiovascular fitness:
- **Athletes:** 40–60 bpm
- **Fit adults:** 60–70 bpm
- **Average adults:** 70–80 bpm
- **Poor fitness/stress:** 80–100 bpm
A resting heart rate consistently above 100 bpm (tachycardia) warrants medical attention.
**Monitor During Exercise**
Heart rate monitors (chest straps, wrist-based wearables) let you stay in your target zone during workouts. Optical wrist sensors have ±5% accuracy; chest strap ECG sensors are highly accurate (±1%).