Heart Rate Calculator
Calculate your maximum heart rate and training zones for optimal workouts
Heart Rate Training Guide
How to Measure Resting HR:
- • Measure first thing in the morning before getting up
- • Use your index and middle finger on your wrist or neck
- • Count beats for 60 seconds (or 15 seconds × 4)
- • Take measurements for several days and average
- • Normal range: 60-100 bpm for adults
Training Zone Benefits:
- • Recovery (50-60%): Active recovery, warm-up
- • Aerobic Base (60-70%): Fat burning, endurance base
- • Aerobic (70-80%): Cardiovascular fitness
- • Threshold (80-90%): Lactate threshold, race pace
- • Anaerobic (90-95%): VO2 max, high intensity
- • Neuromuscular (95-100%): Sprint power, short bursts
Training Tips:
- • Spend 80% of training time in aerobic zones
- • Use heart rate monitor for accuracy
- • Allow recovery between high-intensity sessions
- • Adjust zones based on how you feel
- • Consider environmental factors (heat, altitude)
- • Retest resting HR monthly
Important Notes:
Heart rate zones are estimates and can vary based on individual factors, medications, fitness level, and health conditions. Some people may have naturally higher or lower heart rates. Always consult with healthcare providers before starting intense exercise programs, especially if you have heart conditions or take medications that affect heart rate.