Consistent training (Steady progress, no injuries)
Regression, inconsistent training, or asthma/allergies
Recovering from major illness, surgery, or on medication
Elite athlete (Competed for 2+ years without injury)
Maximum Aerobic Heart Rate:–
MAF Training Range (180 Formula):–
Standard Zone 2 (60-70% Max HR):–
* The "MAF Training Range" is based on the Maffetone 180 Formula, ideal for building a metabolic base. "Standard Zone 2" is based on age-predicted max heart rate (220-age).
Understanding Aerobic Heart Rate
Calculating your aerobic heart rate is the first step toward building a robust cardiovascular "engine." Unlike high-intensity interval training (HIIT), aerobic training focuses on efficiency, utilizing oxygen to burn fat as the primary fuel source. This calculator primarily uses the popular "180 Formula" to determine your Maximum Aerobic Function (MAF) heart rate, a specific threshold used to build endurance without overtraining.
Why Train at Your Aerobic Threshold?
Training specifically within your aerobic zone provides several physiological benefits that harder workouts often miss:
Fat Metabolism: Lower heart rate zones encourage the body to burn stored body fat for energy rather than glycogen (sugar).
Mitochondrial Density: Low-intensity steady-state (LISS) cardio increases the number and efficiency of mitochondria in your muscle cells.
Reduced Stress: Aerobic training places less cortisol stress on the body compared to anaerobic efforts, allowing for quicker recovery and higher weekly training volume.
Cardiac Efficiency: It increases stroke volume, meaning your heart pumps more blood per beat with less effort.
How the Calculations Work
This calculator provides two different metrics to help you guide your training:
1. The 180 Formula (MAF Method)
Developed by Dr. Phil Maffetone, this method is designed to find the maximum heart rate you can train at while remaining strictly aerobic. The formula starts with 180 and subtracts your age, then applies modifiers based on your health profile:
180 – Age: The baseline calculation.
Adjustments: Points are added or subtracted based on injury history, medication use, illness, or elite athletic status.
Your target training zone is typically the range between (Result – 10) and the Result. For example, if your number is 145, you should train between 135 and 145 bpm.
2. Standard Zone 2 (Percentage of Max HR)
The calculator also provides a comparison based on the traditional "220 minus Age" method. Zone 2 is generally defined as 60% to 70% of your maximum heart rate. This is the classic definition of "Moderate Intensity" exercise used by organizations like the American College of Sports Medicine.
When to Recalculate
It is recommended to re-test your aerobic capacity or recalculate your numbers once a year. If you have been training consistently and seeing improvements in your pace at the same heart rate (a sign of increased aerobic efficiency), you may eventually move into the "+5" category for elite/improving athletes.