Heart Rate Calculator

What is Maximum Heart Rate?

Maximum Heart Rate (MHR or HRmax) is the highest heart rate an individual can safely achieve through exercise. It's an important metric for determining training intensity and setting target heart rate zones. The most common way to estimate MHR is using age-based formulas, though actual MHR can vary significantly between individuals.

Heart Rate Formulas

Three main formulas are used to estimate maximum heart rate:

• Fox Formula (220 - Age): The most widely used formula, simple and easy to remember. Works well for general population
• Tanaka Formula (208 - 0.7 × Age): More accurate for older adults, based on comprehensive research with 514 subjects
• Gulati Formula (206 - 0.88 × Age): Specifically designed for women, more accurate for female athletes

The Five Heart Rate Zones

Training zones are based on percentages of your maximum heart rate:

• Zone 1 (50-60%): Very light intensity, warm-up and recovery zone
• Zone 2 (60-70%): Fat burning zone, ideal for weight loss and endurance
• Zone 3 (70-80%): Aerobic zone, improves cardiovascular fitness
• Zone 4 (80-90%): Anaerobic zone, improves speed and performance
• Zone 5 (90-100%): Maximum effort, for short intervals only

Heart Rate Reserve (HRR)

Heart Rate Reserve is the difference between your maximum and resting heart rate:

• Formula: HRR = Maximum HR - Resting HR
• Example: If MHR is 190 and resting HR is 70, HRR = 120 bpm
• Karvonen Method: Uses HRR for more accurate training zones
• Training Zone: (HRR × % intensity) + Resting HR
• Benefits: Accounts for individual fitness levels

Using This Calculator

Follow these steps:

• Step 1: Select your preferred formula (Fox, Tanaka, or Gulati)
• Step 2: Enter your gender and age
• Step 3: Enter your resting heart rate (measure in morning)
• Step 4: Select your fitness level
• Step 5: Click "Calculate" to see your heart rate zones
• Step 6: Use the zones to guide your training intensity