Heart Rate Limit Calculator
Your Calculated Limits
Estimated Max Heart Rate (MHR): 0 BPM
| Training Zone | Intensity | Target Range (BPM) |
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Understanding Your Heart Rate Limits
Monitoring your heart rate during exercise is the most effective way to ensure you are training at the correct intensity for your fitness goals. Whether you want to burn fat, improve cardiovascular endurance, or increase your speed, your "Heart Rate Limit" or target heart rate zone acts as your biological speedometer.
The Science Behind the Calculation
This calculator utilizes two primary methods to determine your heart rate limits:
- The Fox Formula: The standard 220 minus your age. This provides a baseline estimate of your Maximum Heart Rate (MHR).
- The Karvonen Formula: This is a more advanced calculation that takes your Resting Heart Rate (RHR) into account. By calculating your "Heart Rate Reserve" (MHR – RHR), it provides a more personalized target range based on your current fitness level.
Training Zone Breakdown
1. Recovery Zone (50-60%): Ideal for warm-ups, cool-downs, and active recovery. It improves overall health but isn't high enough for significant aerobic gains.
2. Fat Burning Zone (60-70%): At this level, your body utilizes a higher percentage of fat for fuel. It is sustainable for long periods and great for building basic endurance.
3. Aerobic Zone (70-80%): Often called the "Target Heart Rate Zone." This improves your cardiovascular system, strengthens your heart, and increases lung capacity.
4. Anaerobic Zone (80-90%): This is high-intensity training. You will improve your lactate threshold, meaning you can sustain higher speeds for longer before your muscles fatigue.
5. Red Line Zone (90-100%): Maximum effort. This is usually reserved for short interval bursts (HIIT). It develops peak power and speed.
Practical Example
If you are a 40-year-old individual with a resting heart rate of 70 BPM:
- Max Heart Rate: 220 – 40 = 180 BPM.
- Target for Fat Loss (60%): Using the Karvonen formula, your target would be approximately 136 BPM.
- Target for Aerobic Fitness (75%): Your target would be approximately 152 BPM.
Disclaimer: Always consult with a physician before starting a new high-intensity exercise program, especially if you have underlying cardiovascular conditions.