Heart Rate Calculator
Calculate your target heart rate training zones
190
Maximum Heart Rate (BPM)
Target Heart Rate Zones
Very Light (50-60%)
Warm up, recovery
95-114
Light (60-70%)
Fat burning, endurance
114-133
Moderate (70-80%)
Aerobic fitness
133-152
Hard (80-90%)
Anaerobic threshold
152-171
Maximum (90-100%)
Peak performance
171-190
How It Works
- Enter your age for accurate heart rate zone calculation.
- Input your resting heart rate (optional for more precision).
- Click Calculate to see your maximum heart rate.
- View your personalized heart rate training zones.
- Use these zones to optimize your workouts for different goals.
Frequently Asked Questions
What is my maximum heart rate?
The standard formula is 220 minus your age. For a 30-year-old, max HR would be 190 bpm. This is an estimate - actual max HR can vary by 10-20 bpm. For precise measurement, consult a fitness professional.
Which heart rate zone should I train in?
Zone 2 (60-70%) is best for fat burning and endurance. Zone 3-4 (70-90%) improves aerobic fitness. Zone 5 (90%+) is for high-intensity interval training. Mix zones for well-rounded fitness.
Is this calculator free to use?
Yes, ApexSofteck Tools's Heart Rate Calculator is completely free. Use it unlimited times to plan your cardio workouts without any registration.
What is a normal resting heart rate?
Normal resting heart rate for adults is 60-100 bpm. Athletes may have 40-60 bpm. Measure first thing in morning before getting out of bed for most accurate reading.
Should I train at maximum heart rate?
Maximum heart rate (Zone 5) should only be used for short bursts during interval training. Stay here too long and you risk overtraining. Most training should be in Zones 2-4 for safety and effectiveness.