Understanding your target heart rate zones during exercise is crucial for optimizing your fitness and ensuring you're training effectively and safely. This calculator helps you determine your estimated maximum heart rate and then calculates your moderate and vigorous intensity heart rate zones based on the Karvonen formula, which takes into account your resting heart rate for a more personalized estimate.
Your Target Heart Rate Zones:
Estimated Maximum Heart Rate:— bpm
Moderate Intensity Zone (50-70% of Max HR):— bpm
Vigorous Intensity Zone (70-85% of Max HR):— bpm
Understanding Heart Rate Training Zones
Your maximum heart rate (MHR) is the highest number of times your heart can beat per minute during intense exercise. A common formula to estimate MHR is 220 minus your age. While this is a good starting point, individual variations exist.
Target Heart Rate Zones are ranges of heart rate that correspond to different exercise intensities:
Moderate Intensity (50-70% of MHR): This zone is great for building endurance and improving cardiovascular fitness. You should be able to talk in short sentences but not sing.
Vigorous Intensity (70-85% of MHR): This zone pushes your cardiovascular system harder, improving aerobic capacity and burning more calories. Talking is difficult, and you can only manage a few words at a time.
The Karvonen Formula is a more advanced method that uses your resting heart rate (RHR) to calculate a more personalized target heart rate range. It calculates your Heart Rate Reserve (HRR = MHR – RHR) and then applies the percentage to that reserve, adding your RHR back in. This calculator uses the simpler age-based MHR estimate for initial zones but the principle of intensity zones remains the same.
Note: These are estimates. Your actual heart rate response can vary. Consult with a healthcare professional or certified fitness trainer for personalized advice, especially if you have any underlying health conditions.