Heart Rate Calculator
Calculate your optimal training zones. With resting and maximum heart rate using Karvonen formula. Scientifically based, free, no registration required.
Note: These calculations are for informational purposes only and do not replace professional tax or financial advice. All information without guarantee.
FAQ
Frequently Asked Questions
What is a normal resting heart rate?
A normal resting heart rate for adults is 60-100 beats per minute. Well-trained athletes may have a resting rate of 40-60 bpm. Consistently high or low rates should be discussed with a doctor.
How do I calculate my target heart rate zones?
First estimate maximum heart rate (roughly 220 minus age). Fat burning zone is 60-70% of max, aerobic zone 70-80%, anaerobic zone 80-90%. The Karvonen formula uses resting heart rate for more accuracy.
Does this calculator replace a doctor visit?
No. This calculator provides general orientation only. For medical questions, or before starting a diet, therapy or treatment, always consult a qualified physician or therapist.
Guide
Quick Answer
The heart rate calculator computes the maximum heart rate and optimal training zones for endurance exercise.
What is the Heart Rate Calculator?
The heart rate calculator computes the maximum heart rate and optimal training zones for endurance exercise.
How does the Heart Rate Calculator work?
Enter your age and optionally your resting heart rate. The maximum heart rate is estimated using the formula 220 minus age. Training zones (base, fat burning, endurance, anaerobic) are computed as percentage ranges of HRmax.
Key Data and Facts
HRmax approx. 220 - age. Fat burning: 60-70% HRmax. Endurance: 70-80%. Anaerobic: 80-90%. Resting heart rate: 60-100 bpm (athletes: 40-60 bpm).
Step-by-Step Guide
How to calculate your training heart rate step by step: 1. Enter your age: the maximum heart rate (HRmax) is estimated as 220 minus age. 2. Optional: measure your resting heart rate: take your pulse over 60 seconds in the morning before getting up. Normal value: 60-100 bpm, trained athletes 40-60 bpm. 3. Calculate HRmax: HRmax = 220 - age. More precisely (Tanaka formula): HRmax = 208 - 0.7 x age. 4. Determine training zones (simple method): Zone 1 -- recovery: 50-60 % HRmax. Zone 2 -- fat burning: 60-70 % HRmax. Zone 3 -- aerobic endurance: 70-80 % HRmax. Zone 4 -- anaerobic threshold: 80-90 % HRmax. Zone 5 -- maximum: 90-100 % HRmax. 5. Karvonen method (more precise): training HR = resting pulse + (HRmax - resting pulse) x intensity. This method takes your individual fitness level into account via the resting pulse.
Calculation Example
Age 40 years, resting heart rate 65 bpm: HRmax = 220 - 40 = 180 bpm. Fat burning (60-70 %): 108-126 bpm. Karvonen at 65 %: 65 + (180 - 65) x 0.65 = 140 bpm.
Sources · E-E-A-T
Official sources
Calculations are based on applicable German laws and official data:
Full methodology at Methodology.
Health
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