Female Maximum Heart Rate Calculator
Estimated Max Heart Rate
Your Training Intensity Zones
| Zone | Intensity | Heart Rate Range | Benefit |
|---|
Why Use a Female-Specific Heart Rate Calculator?
When it comes to cardiovascular physiology, men and women differ significantly. For decades, the standard formula used to calculate Maximum Heart Rate (MHR) was the "220 minus age" rule. While simple, research has shown that this formula often overestimates MHR for women, leading to training zones that are too intense and potentially unsafe.
This calculator utilizes the Gulati Formula ($206 – (0.88 \times \text{age})$), which was developed specifically for women by researchers at Northwestern Medicine. This formula provides a more accurate baseline for women to establish their target heart rate zones for fat burning, cardio improvement, and peak performance.
Understanding Your Heart Rate Zones
Once you know your maximum heart rate, you can tailor your exercise to specific "zones" based on percentages of that max. Here is what each zone achieves:
Zone 1: Very Light (50-60%)
This is the warm-up and cool-down zone. It helps with recovery and prepares your muscles for exercise. You should be able to hold a full conversation easily.
Zone 2: Light / Fat Burn (60-70%)
Often called the "fat-burning zone," this intensity teaches your body to utilize fat as a primary fuel source. It builds basic endurance and is sustainable for long durations.
Zone 3: Moderate / Aerobic (70-80%)
This is the sweet spot for improving cardiovascular fitness. It increases the strength of your heart and lung capacity. Breathing becomes heavier, but you can still speak in short sentences.
Zone 4: Hard / Anaerobic (80-90%)
Training in this zone improves your VO2 max and lactate threshold. This is high-intensity effort where muscles begin to tire, and breathing is labored.
Zone 5: Maximum (90-100%)
This is peak effort, sustainable only for very short bursts (sprints or HIIT intervals). It develops speed and neuromuscular power.
How to Calculate Manually
If you wish to calculate your maximum heart rate manually, use the Gulati formula below:
MHR = 206 – (0.88 x Age)
Example: For a 40-year-old woman:
206 – (0.88 x 40) = 206 – 35.2 = 170.8 BPM