Heart Rate Calculator

You can use this Heart Rate Calculator to calculate your maximum and target heart rates. It also creates a heart rate training zone chart based on the Karvonen and Zoladz methods.

How to use the calculator

• Enter your current age
• Enter your average resting heart rate
• Select the formula used to calculate the maximum heart rate (HR_max)
• Choose your preferred exercise intensity level
• Hit the "Calculate" button to see the results.

Heart Rate Formulas

The Heart Rate Calculator uses the following formulas:

Maximum Heart Rate (HR_max)

Haskell & Fox, for men : HR_max = 220 - Age

Haskell & Fox, for women : HR_max = 226 - Age

Robergs & Landwehr : HR_max = 205.8 - (0.685 × Age)

Londeree and Moeschberger : HR_max = 206.3 - (0.711 × Age)

Miller et al. : HR_max = 217 - (0.85 × Age)

Tanaka, Monahan, & Seals : HR_max = 208 - (0.7 × Age)

Jackson et al. : HR_max = 206.9 - (0.67 × Age)

Nes, et al. : HR_max = 211 - (0.64 × Age)

Martha Gulati et al., for women : HR_max = 206 - (0.88 × Age)

Gellish, for men : HR_max = 203.7 / (1 + e ^{(0.033 × (Age - 104.3))})

Gellish, for women : HR_max = 190.2 / (1 + e ^{(0.0453 × (Age - 107.5))})

Where e = 2.718282

Heart Rate Reserve (HR_reserve)

Heart Rate Reserve (HR_reserve) = HR_max - HR_rest

Maximum Heart Rate (HR_max) = HR_reserve + HR_rest

Resting Heart Rate (HR_rest) = HR_max - HR_reserve

Target Heart Rate (THR)

Karvonen Method : THR = (HR_max - HR_rest) × %Intensity + HR_rest

Standard Method : THR = HR_max × %Intensity

References

1. Karvonen J, Vuorimaa T. Heart rate and exercise intensity during sports activities. Practical application. Sports Med. 1988 May; 5(5):303-11.

2. Karvonen MJ, Kentala E, Mustala O. The effects of training on heart rate; a longitudinal study. Ann Med Exp Biol Fenn. 1957; 35(3):307-15.