⚙️ Calculation Method
Based on percentage of max heart rate (220 - age). Simple and quick.
📝 Basic Info
📊 Results
—
Max Heart Rate (bpm)
Target HR Range
—
bpm (50%-85%)
Average Training HR
—
bpm
🎯 5 Training Heart Rate Zones
📋 Heart Rate Zone Reference
| Zone | Intensity | % of Max HR | Best For |
|---|---|---|---|
| Warm-up | Very Light | 50-60% | Warm-up, recovery, beginners |
| Fat Burn | Light | 60-70% | Fat loss, base endurance |
| Aerobic | Moderate | 70-80% | Cardio training, long runs |
| Anaerobic | Hard | 80-90% | Speed work, intervals |
| Max | Very Hard | 90-100% | Sprints, elite training |
* Percentages based on max HR. Zones may differ slightly when using the Karvonen method.
💡 Exercise Tips
- Beginners should start at 50%-60% intensity and gradually increase duration and effort
- For fat loss, aim for the 60%-70% zone and sustain for 30-60 minutes per session
- To improve cardiovascular fitness, train in the 70%-80% zone, 3-5 times per week
- High-intensity training (80%+) should not exceed 20-30 minutes per session; allow adequate recovery
- Stop immediately if you feel dizzy, chest pain, or other discomfort during exercise
- Consult a doctor before starting an exercise program if you have heart disease, high blood pressure, or other chronic conditions
📏 How to Measure Exercise Heart Rate
- Heart rate monitor / fitness watch: Most convenient for real-time tracking during exercise
- Manual measurement: Stop exercising, count pulse for 15 seconds and multiply by 4
- Resting heart rate: Measure first thing in the morning before getting up; average over 3 days
- Exercise heart rate has a 5-10 second delay, so measure immediately after stopping