Heart Rate Calculator (BPM)
Estimated Maximum Heart Rate (MHR)
0 BPM
| Exercise Zone | Intensity | Target BPM Range |
|---|
How to Use the Heart Rate Calculator
Understanding your Beats Per Minute (BPM) is essential for optimizing your fitness routine and monitoring your cardiovascular health. This Heart Rate Calculator uses the Karvonen Formula, which takes your resting heart rate into account to provide more personalized target zones compared to simple age-based formulas.
What is Maximum Heart Rate (MHR)?
Your Maximum Heart Rate is the highest number of beats per minute your heart can reach under extreme stress. While the most common formula is 220 – age, our calculator utilizes this as a baseline to help determine where your specific training intensity should lie.
Understanding Training Zones
- Zone 1: Very Light (50-60%) – Best for warm-up, cool-down, and active recovery. Helps improve overall health and aids recovery after harder workouts.
- Zone 2: Light (60-70%) – The "Fat Burning" zone. Ideal for improving endurance and basic cardiovascular fitness. You should be able to hold a conversation easily.
- Zone 3: Moderate (70-80%) – The aerobic zone. Improves blood circulation and strengthens the heart and lungs. This is where most cardiovascular training occurs.
- Zone 4: Hard (80-90%) – The anaerobic zone. Increases your anaerobic threshold and high-speed endurance. Breathing is heavy.
- Zone 5: Maximum (90-100%) – Maximum effort. Generally used for interval training (HIIT) to improve peak performance and speed.
How to Measure Your Resting Heart Rate (RHR)
For the most accurate results, measure your resting heart rate first thing in the morning before getting out of bed. Find your pulse at your wrist (radial artery) or neck (carotid artery). Count the beats for 60 seconds, or count for 30 seconds and multiply by two.
Max Heart Rate = 220 – 40 = 180 BPM.
Heart Rate Reserve (HRR) = 180 – 70 = 110.
Target Zone (70% intensity) = (110 * 0.70) + 70 = 147 BPM.