Heart Rate Calculator
Calculate maximum heart rate, analyze resting heart rate, and determine training zones
Heart Rate Analysis
Required for maximum heart rate calculation
Oakland formula is most accurate for general population
Measured after 5+ minutes of complete rest
How to Measure Your Resting Heart Rate
Step-by-Step Instructions
- Sit quietly and relax for at least 5 minutes
- Use your index and middle fingers (not your thumb)
- Find your pulse on your wrist (radial) or neck (carotid)
- Count the beats for 15 seconds and multiply by 4
- Take multiple measurements for accuracy
Best Conditions for Measurement
- First thing in the morning, before getting out of bed
- Not within 2 hours of exercise or stress
- Wait 1 hour after caffeine consumption
- Avoid measurement after standing or sitting for extended periods
Resting Heart Rate by Age
Heart Rate Tips
Lower resting heart rate generally indicates better fitness
Train in different zones for varied fitness benefits
Regular exercise can lower resting heart rate over time
Consult a doctor if HR is consistently below 60 or above 100
Understanding Heart Rate and Training Zones
Maximum Heart Rate
Maximum heart rate is the highest number of times your heart can beat per minute during maximum physical exertion. We use the Oakland non-linear formula as it's one of the most accurate for the general population: 192 - (0.007 × age²)
Heart Rate Reserve
Heart Rate Reserve (HRR) is the difference between your maximum and resting heart rates. It's used to calculate training zones using the Karvonen method, which provides more personalized training intensities.
Resting Heart Rate
Resting heart rate is measured when you're completely relaxed and at rest. It's an excellent indicator of cardiovascular fitness - athletes often have resting heart rates in the 40-60 bpm range.
Training Zone Benefits
Fat Burning Zone (60-70%)
Low intensity zone where your body primarily uses fat for energy. Great for beginners and recovery workouts.
Aerobic Zone (70-80%)
Improves cardiovascular fitness, strengthens the heart, and enhances stamina. Most effective zone for overall fitness improvement.
Anaerobic Zone (80-90%)
High intensity zone where oxygen demand exceeds supply. Improves anaerobic capacity and lactate threshold.
Red Line Zone (90-100%)
Maximum effort zone that can only be sustained for short periods. Develops fast-twitch muscle fibers and maximum power.