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Calculate Your Heart Rate Zones

Understanding your Target Heart Rate (THR) Zones can help you maximize the efficiency of your workouts, recover more quickly, and prevent injuries due to overtraining. Just fill in some simple information, and we'll walk you through each step of calculating your THR.

Gender
Male Female
Select a gender
Enter your age

Calculate Your Heart Rate Zones

Thank you. Based on the information you provided, your estimated Maximum Heart Rate (MHR) is:

BPM

Everybody is different. If you have a better gauge on your Maximum Heart Rate (MHR), please adjust it here:

Adjust Your Max HR

The formula we used to calculate your MHR is:

Males: MHR = 214 - (0.8 X your age)

Females: MHR = 209 - (0.7 X your age)

Calculate Your Heart Rate Zones

Please type in your Resting Heart Rate.
If you do not know your resting heart rate, click continue.

Learn how to calculate your resting heart rate here.

Target Heart Rate Results

Based on the information you provided, your Target Heart Rate (THR) Zones are:

Zone
1
Zone
2
Zone
3
Zone
4
Zone
5

Now that you know your personalized heart rate zones, learn how you can Train with Heart to optimize your training.

We used the Karvonen method to calculate your THR. Using a range of 50–85% intensity, the Karvonen formula looks like this: THR = ((HRmax − HRrest) × % intensity) + HRrest

Zone 1 THR intensity: 50% – 60% - Zone 2 THR intensity: 60% – 70% - Zone 3 THR intensity: 70% – 80% - Zone 4 THR intensity: 80% – 90% - Zone 5 THR intensity: 90% – 100%