Discover your maximum heart rate and personalized training zones to optimize your workouts. Our heart rate calculator uses the latest scientific formulas to help you train more effectively, whether you're aiming for fat loss, cardiovascular fitness, or athletic performance.
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5 personalized training zones
Scientific 208-0.7×age formula
Fitness level assessment
Optimal weight loss zone
Aerobic & anaerobic zones
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Unlock the secret to more effective and safer workouts with our Target Heart Rate (THR) Calculator! Understanding and exercising within your THR zone helps you maintain the ideal intensity level to achieve your fitness goals, whether it's improving cardiovascular health, burning fat, or boosting endurance.
Your Target Heart Rate (THR) is a specific range of heartbeats per minute that you should aim for during exercise. Working out in this zone ensures:
You're challenging your body enough to stimulate fitness improvements.
You're not overexerting yourself, reducing the risk of injury or undue stress on your heart.
Different intensity zones within your THR can be targeted for specific outcomes, like endurance training or fat burning.
Your HRmax is the highest number of times your heart can beat per minute during maximal physical exertion. While it can be determined most accurately through a maximal exercise test, it's often estimated using age-based formulas:
This is the formula our calculator uses by default.
Your HRrest is the number of times your heart beats per minute when you are at complete rest – calm, comfortable, and not having recently exerted yourself.
The best time to measure your HRrest is in the morning after a good night's sleep, before you get out of bed or consume any caffeine. Count your pulse (at your wrist or neck) for a full 60 seconds. For accuracy, take it on a few consecutive days and average the results.
Your HRR is the difference between your maximum heart rate and your resting heart rate. It represents the capacity of your heart to increase its rate from rest to maximum during exercise.
This method is often preferred because it takes your individual resting heart rate into account, providing a more personalized THR zone.
45-year-old, HRrest = 72 bpm, 40-59% intensity:
Target Range: 114 - 134 bpm
This is a simpler method that calculates your target heart rate directly as a percentage of your maximum heart rate.
Same 45-year-old, 60-70% intensity:
Target Range: 106 - 124 bpm
40-50% of HRmax
Good for warm-ups, cool-downs, and very light recovery days.
50-70% of HRmax
Improves cardiovascular fitness, endurance, and aids in weight management. Often recommended for general health benefits.
70-85% of HRmax
Increases aerobic fitness significantly, improves VO2 max, and burns more calories.
This calculator is for informational purposes and provides estimates only.
Knowing and using your target heart rate zones can transform your workouts, making them more efficient, effective, and safer. Use our Target Heart Rate Calculator to find your personalized zones and take a more informed approach to achieving your fitness goals!
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