Simple Calcs

Target Heart Rate Calculator

Calculate your optimal heart rate zones for different exercise intensities and training goals.

Max Heart Rate Method

Currently using Age Estimate

Age

Used to estimate max heart rate (220 - age)

Resting Heart Rate (bpm)

Measure first thing in the morning before getting out of bed (defaults to 70 bpm)

Enter your information to determine your optimal heart rate zones for different exercise intensities.

Heart Rate Reserve (HRR): The difference between your maximum and resting heart rate, used for personalized training zones
Karvonen Formula: A method that accounts for resting heart rate to provide more accurate target zones
Maximum Heart Rate: Estimated as 220 minus your age, or can be measured during a stress test
Resting Heart Rate: Best measured first thing in the morning before getting out of bed
Training Zones: Different intensity levels for various fitness goals and adaptations

Very Light (50-60%): Recovery, warm-up, and cool-down activities
Light (60-70%): Fat burning, building aerobic base, suitable for long duration
Moderate (70-80%): Aerobic fitness, cardiovascular health, recommended for most exercise
Hard (80-90%): Anaerobic threshold, performance improvement, lactate tolerance
VO₂ Max (90-100%): Maximum effort, speed work, only sustainable for short periods

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