Heart Rate Calculator
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Heart Rate Calculator

Calculate your maximum heart rate and personalised training zones based on your age and resting heart rate.

years
Optional
bpm

Measure first thing in the morning before getting out of bed. Enables heart rate reserve (HRR) zones — required for HIIT target calculations.

Training Zones — % Max Heart Rate
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Find My Target Zone

What percentage range will you be working at? Enter it below to get your exact bpm target.

4×4 HIIT intensity uses heart rate reserve (HRR/Karvonen). Add your resting heart rate above to calculate.
%
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%
These calculations use the Tanaka formula (208 − 0.7 × age), validated in adults 18–81 years. Karvonen (HRR) zones use heart rate reserve (MHR − RHR) and are recommended for HIIT intensity targets. Zone boundaries align with ACSM consensus intensity classifications. Always exercise within your clinician-advised limits.