Heart Rate Calculator

Calculate target heart rate zones for cardio training

Heart Rate Calculator helps you calculate target heart rate zones for different types of cardio training - fat burning, endurance, aerobic, and anaerobic. Train smarter by working out in the right heart rate zone for your fitness goals.

Training at the right heart rate maximizes results. Too low = ineffective, too high = unsustainable and risky. Our calculator gives you personalized heart rate zones based on age and resting heart rate using the Karvonen formula.

**Key Features:**
- Calculate maximum heart rate (MHR)
- Target heart rate zones for all goals
- Fat burning zone (60-70% MHR)
- Cardio/aerobic zone (70-80% MHR)
- Peak performance zone (80-90% MHR)
- Karvonen formula (most accurate)
- Resting heart rate consideration
- Age-based calculations
- Instant zone recommendations
- Works offline during workouts
- Share zones with trainer or doctor
- Remove ads for focused training

**Perfect For:**
- Cardio workout planning
- Fat loss training
- Endurance building
- Athletic performance training
- Heart health monitoring
- Fitness class intensity guidance
- Personal training sessions
- Medical cardiac rehabilitation

**Heart Rate Zones:**
**Zone 1: Very Light (50-60% MHR)**
- Warm-up and cool-down
- Recovery workouts
- Beginners starting exercise

**Zone 2: Fat Burning (60-70% MHR)**
- Long, steady cardio
- Maximum fat oxidation
- Endurance building
- Low-intensity steady state (LISS)

**Zone 3: Aerobic/Cardio (70-80% MHR)**
- Cardiovascular fitness improvement
- Moderate intensity
- Most sustainable for long workouts
- General fitness maintenance

**Zone 4: Anaerobic (80-90% MHR)**
- High intensity interval training (HIIT)
- Speed and power development
- Performance improvement
- Short, intense bursts

**Zone 5: Maximum (90-100% MHR)**
- Sprint training
- Very short duration only
- Advanced athletes only
- High injury/overtraining risk

**Calculation Methods:**
**Simple Method:**
Maximum Heart Rate (MHR) = 220 - Age

**Karvonen Method (More Accurate):**
Target HR = ((MHR - Resting HR) × Intensity%) + Resting HR

**Example:**
Age: 30 years
Resting HR: 70 bpm
MHR = 220 - 30 = 190 bpm

**Fat burning zone (65%):**
Target HR = ((190-70) × 0.65) + 70 = 148 bpm

**Cardio zone (75%):**
Target HR = ((190-70) × 0.75) + 70 = 160 bpm

**How to Measure Heart Rate:**
- Wrist: Place two fingers on wrist, count beats for 15 sec, multiply by 4
- Neck: Place two fingers on neck artery, same method
- Heart rate monitor: Chest strap or fitness watch (most accurate)

**Resting Heart Rate:**
Measure first thing in morning before getting out of bed. Lower resting HR = better cardiovascular fitness. Athletes often have RHR 40-60 bpm.

**Training Tips:**
- Beginners: Start in Zone 2, gradually increase
- Fat loss: 60-70% zone for 30-60 minutes
- Fitness: Mix Zone 3 (steady) and Zone 4 (intervals)
- Always warm up in Zone 1 for 5-10 minutes

Download Heart Rate Calculator and train in the right zone!