Heart Rate Calculator
Enter age, resting heart rate, and preferred intensity to estimate maximum heart rate, training zones, and heart rate reserve.
Measure upon waking up for best accuracy.
Average max HR
183 bpm
Mean of multiple prediction formulas
Target HR @ 70%
146 bpm
79.8% of predicted max
Heart rate reserve
123 bpm
Average max minus resting heart rate
Maximum heart rate predictions
- 220 - Age185 bpm
- Tanaka (208 - 0.7 * Age)184 bpm
- Nes (211 - 0.64 * Age)189 bpm
- Gulati (female specific)175 bpm
Training zone table (Karvonen method)
| Intensity | % Max | Target HR (HRR) | Target HR (% Max) |
|---|---|---|---|
| Very Light | 50% | 122 bpm | 92 bpm |
| Light | 60% | 134 bpm | 110 bpm |
| Moderate | 70% | 146 bpm | 128 bpm |
| Vigorous | 80% | 158 bpm | 146 bpm |
| Hard | 90% | 171 bpm | 165 bpm |
How to Use This Calculator
Enter age and resting heart rate
Age drives maximum predictions; resting heart rate personalizes training targets.
Select gender
Enables the Gulati formula for female-specific maximum heart rate estimates.
Choose intensity
Select a target intensity to view both Karvonen and percent of maximum heart rates.
Review the zone table
Use the full range of intensities to program workouts across the season.
Formula
Max HR approximately equals 220 - Age (classic)
Max HR approximately equals 208 - 0.7 * Age (Tanaka)
Max HR approximately equals 211 - 0.64 * Age (Nes)
Max HR (female) approximately equals 206 - 0.88 * Age (Gulati)
Target HR = Resting HR + (Max - Resting) * Intensity (Karvonen method)
Example
A 40-year-old female with resting heart rate of 58 bpm yields max HR predictions of 180, 180, 185, and 171 bpm. The average is roughly 179 bpm. Target heart rate at 75% intensity is 58 + (179 - 58) * 0.75 approximately 149 bpm.
Variables
- Age: years
- Resting heart rate: baseline beats per minute
- Maximum heart rate: predicted beats per minute
- Intensity: training percentage (0.5 to 0.9)
Understanding Heart Rate Targets
Training heart rate zones guide workout intensity for goals like fat burning, aerobic endurance, or high intensity interval training. Heart rate reserve (Karvonen) provides more individualized targets than percent of max alone.
Tips
- Use a chest strap monitor for higher accuracy during intervals.
- Account for medication, caffeine, and hydration that affect heart rate response.
- Retest resting heart rate every few weeks as fitness progresses.
Limitations
- Predicted maximum heart rate can differ plus or minus 10 bpm from lab-tested results.
- Elite athletes or older individuals may require individualized testing.
- Environmental stressors like heat and altitude alter heart rate at given intensities.
Frequently Asked Questions
Why average multiple formulas?
Each predictive equation studied different populations. Averaging yields a balanced estimate when maximal testing is not available.
Can I use this for interval training?
Yes. Use higher intensity zones for work intervals and lower zones for recovery segments.
Is a resting heart rate of 80 bpm okay?
It sits within the general range, but if persistently elevated or symptomatic, consult a healthcare professional.
How often should I update the inputs?
Refresh age yearly and resting heart rate every few weeks. Revisit after significant training blocks or lifestyle changes.
Can I incorporate heart rate variability?
Heart rate variability requires daily tracking via wearables or apps. Use HRV to complement training load decisions.