Heart Rate Calculator
Calculate target heart rate zones for different exercise intensities and maximum heart rate estimates.
Target Heart Rate Zones
Calculate training zones using Karvonen method
Maximum Heart Rate
Estimate maximum heart rate using different formulas
Heart Rate Training Zones
Understanding different exercise intensities
Zone 1: Recovery (50-60%)
Easy pace for warm-up, cool-down, and active recovery. Builds aerobic base.
Zone 2: Aerobic (60-70%)
Comfortable pace you can maintain for long periods. Improves fat burning.
Zone 3: Anaerobic (70-80%)
Comfortably hard pace. Improves aerobic capacity and lactate threshold.
Zone 4: VO2 Max (80-90%)
Hard effort that can be sustained for 8-40 minutes. Increases VO2 max.
Zone 5: Neuromuscular (90-100%)
Very hard effort lasting seconds to minutes. Develops speed and power.
How to Measure Your Resting Heart Rate
Best Time to Measure
Measure your resting heart rate first thing in the morning before getting out of bed, when you're completely rested and relaxed.
How to Measure
- • Place two fingers on your wrist below your thumb
- • Count the beats for 15 seconds and multiply by 4
- • Or count for 30 seconds and multiply by 2
- • Take measurements for 3-5 consecutive days and average them
Normal Resting Heart Rate Ranges
Adults (18+): 60-100 bpm
Athletes: 40-60 bpm
Children (6-15): 70-100 bpm
Infants (0-12 months): 100-160 bpm
Important Notes
- • These are general guidelines - consult your doctor for personalized advice
- • Many factors affect heart rate: fitness level, medications, temperature, emotions
- • If you have heart conditions, follow your doctor's specific recommendations