Heart Rate Calculator
Calculate maximum heart rate and target training zones using the Karvonen method for effective workouts.
years
bpm
Max Heart Rate
—
Fat Burn Zone (60-70%) —
Cardio Zone (70-80%) —
Peak Zone (80-90%) —
Heart Rate Reserve —
How to Use This Calculator
Enter your age and resting heart rate (measure at rest, ideally in the morning). The calculator shows your max heart rate, heart rate reserve, and target zones for fat burn, cardio, and peak training.
Formula
Max HR = 220 - Age
Heart Rate Reserve = Max HR - Resting HR
Target HR = (HRR × intensity%) + Resting HR (Karvonen method)
Heart Rate Reserve = Max HR - Resting HR
Target HR = (HRR × intensity%) + Resting HR (Karvonen method)
Example
Example: Age 30, resting HR 70: Max HR = 190, HRR = 120. Cardio zone (70-80%): 154-166 bpm. Fat burn zone (60-70%): 142-154 bpm.
Frequently Asked Questions
- Maximum heart rate is estimated as 220 minus your age. It represents the highest heart rate you can safely achieve during exercise.
- The Karvonen method calculates target heart rate using Heart Rate Reserve (HRR = Max HR - Resting HR), which is more personalized than using max HR alone. Target = (HRR × intensity%) + Resting HR.
- The "fat burn zone" (60-70% intensity) uses a higher percentage of fat for fuel, but higher-intensity zones burn more total calories and fat overall.
- Measure your pulse first thing in the morning before getting out of bed, for 60 seconds. Average over 3-5 days for accuracy. Normal resting HR is 60-100 bpm.