Calculate Maximum Heart Rate, Target Heart Rate Zones, Resting Heart Rate Analysis, and Exercise Intensity Zones.
Calculations run locally in client-side Javascript. No bodily parameters, heart rate logs, or profiles are saved on servers.
Quickly load templates to evaluate custom heart zone models:
Input your age and resting heart rate to establish custom training zones and cardiovascular recommendations.
Healthy, standard baseline heart rate activity. Fits within global target indices.
Custom training recommendation based on your current fitness level selection.
How target training optimizes physical conditioning and supports cardiovascular longevity.
**Heart Rate Reserve (HRR)** represents the actual working range of your heart, calculated as your Maximum Heart Rate minus your Resting Heart Rate. Using HRR (via the Karvonen formula) is a superior way to establish training intensities. Since it anchors to your resting heart rate, your zones automatically contract or expand as your resting vitals drop with gains in cardiovascular fitness.
At lower intensities (Zones 1 & 2), your body works **aerobically**, using oxygen to oxidize fats for sustained energy. As intensity hits Zone 4 (above 85% of HRR), you cross your **anaerobic/lactate threshold**. Your body switches to burning glycogen rapidly without enough oxygen, creating lactate. Training right below this threshold expands your capacity to run or cycle fast before fatigue hits.
As you perform consistent aerobic exercise in Zone 2 and Zone 3, the heart muscle adapts. Specifically, the left ventricle expands and becomes stronger, allowing it to pump more blood per contraction (**Stroke Volume**). Since each contraction moves more oxygen-rich blood, the heart can beat less frequently at rest to sustain your body, lowering your baseline resting heart rate (RHR).
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The Karvonen method calculates target heart rate zones using your Heart Rate Reserve (HRR), which is the difference between your Maximum Heart Rate and your Resting Heart Rate. Unlike simple percentage formulas, it accounts for your baseline physical fitness, making it much more personalized and accurate for athletes and fitness enthusiasts.
The Haskell & Fox formula (220 - Age) is simple and widely known, but it can overestimate Max HR for younger individuals and underestimate it for older adults. The Tanaka formula (208.63 - 0.7 * Age) is clinically backed and considered more accurate, particularly for individuals over 40 years old.
There are five zones: Zone 1 (Warm up/Recovery, 50-60% intensity), Zone 2 (Fat Burn, 60-70% intensity), Zone 3 (Aerobic/Cardio, 70-85% intensity), Zone 4 (Anaerobic/Threshold, 85-90% intensity), and Zone 5 (Peak/VO2 Max Redline, 90-100% intensity). Each target recruits different energy systems.
For most healthy adults, a normal resting heart rate ranges from 60 to 100 beats per minute (bpm). Highly trained athletes often have resting heart rates below 50 or even 40 bpm, which is a sign of excellent cardiovascular conditioning and stroke volume efficiency.
For general fitness and longevity, the common standard is the 80/20 rule: spend about 80% of your training time in low-intensity zones (Zone 1 and Zone 2) to build a solid aerobic foundation, and 20% in high-intensity zones (Zone 3, Zone 4, and Zone 5) to improve peak performance and anaerobic capacity.
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