Heart Rate Calculator
Calculate your target heart rate zones for exercise
Maximum Heart Rate:
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Zone 1 (50-60%): Very Light
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Zone 2 (60-70%): Light
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Zone 3 (70-80%): Moderate
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Zone 4 (80-90%): Hard
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Zone 5 (90-100%): Maximum
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About Heart Rate Zones
Heart rate zones help you exercise at the right intensity for your fitness goals. Different zones provide different benefits, from fat burning to peak performance training.
How to Use Heart rate calculator
- Enter your age
- Enter your bpm :
The number of times your heart contracts (beats) in a 60-second period. - Click the calculate button
- View your results in the result section
Why We Use Heart rate calculator
- To Determine Safe and Effective Exercise Zones (The Primary Reason)
- To Monitor Overall Health and Fitness Progress
Heart Rate Zone Benefits
| Zone | Intensity | Benefits |
|---|---|---|
| Zone 1 (50-60%) | Very Light | Recovery, improves overall health |
| Zone 2 (60-70%) | Light | Fat burning, builds endurance |
| Zone 3 (70-80%) | Moderate | Aerobic fitness, improves circulation |
| Zone 4 (80-90%) | Hard | Anaerobic capacity, improves performance |
| Zone 5 (90-100%) | Maximum | Peak performance, speed training |
How to Measure Your Heart Rate
- Wrist: Place two fingers on your wrist below the thumb
- Neck: Place two fingers on your neck beside the windpipe
- Count beats for 30 seconds and multiply by 2
- Use a heart rate monitor for more accurate readings during exercise
Factors Affecting Heart Rate
- Age: Maximum heart rate decreases with age
- Fitness level: Fit individuals often have lower resting heart rates
- Medications: Some medications can affect heart rate
- Stress: Emotional stress can increase heart rate
- Caffeine: Can temporarily increase heart rate
A well-trained athlete might have a resting heart rate as low as 40 bpm, while the average adult has a resting heart rate of 60-100 bpm.