Heart Rate Calculator
Find your target heart rate zones for training.
Heart Rate Calculator
Enter your values and calculate
bpm
How This Calculator Works
Your maximum heart rate declines with age (220 minus age). Training zones are percentages of that max. Zone 2 builds aerobic base; zones 4–5 build speed and anaerobic capacity.
Formula
Max HR = 220 − age; Zone = Max HR × intensity %
Example
A 30-year-old has a max HR of 190 bpm; Zone 2 is 114–133 bpm.
Practical Use Cases
- Cardio programming
- Fat-burn training
- Endurance building