Healthy Heart Rate Calculator
Measure this in the morning before getting out of bed.
Moderate (50% – Light warmup)
Fat Burning (60% – Weight control)
Aerobic (70% – Fitness improvement)
Anaerobic (80% – Performance training)
Max Effort (90% – Intervals)
Your Personalized Results
Max Heart Rate
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HR Reserve
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How to Calculate Healthy Heart Rate Zones
Understanding your target heart rate is the most effective way to ensure your workouts are both safe and efficient. Whether you are aiming for weight loss or cardiovascular endurance, your heart rate serves as a real-time indicator of exercise intensity.
The Karvonen Formula Explained
While the simple formula (220 minus age) is common, our calculator uses the more accurate Karvonen Formula. This method incorporates your resting heart rate (RHR) to provide a personalized range. The logic follows these steps:
- Maximum Heart Rate (MHR): Estimated at 220 – Age.
- Heart Rate Reserve (HRR): MHR minus your Resting Heart Rate.
- Target Heart Rate: (HRR × Intensity %) + Resting Heart Rate.
Heart Rate Training Zones
Depending on your goals, you should aim for specific intensity percentages:
| Zone | Intensity | Benefits |
|---|---|---|
| Fat Burn | 60-70% | Optimizes weight management. |
| Aerobic | 70-80% | Improves cardiovascular fitness. |
| Anaerobic | 80-90% | Increases speed and lactic acid tolerance. |
Example Calculation
If you are 30 years old with a resting heart rate of 60 BPM and want to train at 70% intensity (Aerobic Zone):
- Max HR: 220 – 30 = 190 BPM
- HR Reserve: 190 – 60 = 130 BPM
- Target: (130 × 0.70) + 60 = 151 BPM
Frequently Asked Questions
What is a normal resting heart rate?
A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Athletes often have lower rates, sometimes between 40 to 50 BPM.
A normal resting heart rate for adults ranges from 60 to 100 beats per minute. Athletes often have lower rates, sometimes between 40 to 50 BPM.
When should I measure my resting heart rate?
The best time is immediately after waking up, before you have any caffeine or start moving around.
The best time is immediately after waking up, before you have any caffeine or start moving around.
Note: Always consult with a physician before starting a new vigorous exercise program, especially if you have pre-existing conditions.