Calculate your heart rate (HR) and pulse zones. Determine the optimal load for training based on age and fitness level. Fast, accurate and free.
Calculate your heart rate (HR) and pulse zones. Determine the optimal load for training based on age and fitness level. Fast, accurate and free.
Optional - to determine the current zone
| Zone | % of HRmax | Characteristic | Benefit |
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Heart rate (HR) is an important indicator for monitoring the intensity of training. Our calculator will help you determine your maximum heart rate and heart rate zones for effective training.
Monitoring your heart rate during training helps you optimize your load, improve results, and avoid overtraining. Different heart rate zones are used to achieve different goals: losing weight, developing endurance or increasing strength.
Let's look at practical examples of calculating maximum heart rate and pulse zones for different ages:
Calculation of maximum heart rate and all heart rate zones
Входные данные:
Age: 25 yearsРасчёт:
Maximum heart rate = 220 - 25 = 195 beats/min
Rest zone (50-60%): 98-117 bpm
Fat burning zone (60-70%): 117-137 beats/min
Aerobic zone (70-80%): 137-156 beats/min
Anaerobic zone (80-90%): 156-176 beats/min
Maximum zone (90-100%): 176-195 bpmРезультат:
Maximum heart rate: 195 beats/min
Рекомендация:
Optimal zone for weight loss: 117-137 beats/min
Calculation for a middle-aged person
Входные данные:
Age: 40 yearsРасчёт:
Maximum heart rate = 220 - 40 = 180 beats/min
Rest zone (50-60%): 90-108 bpm
Fat burning zone (60-70%): 108-126 beats/min
Aerobic zone (70-80%): 126-144 beats/min
Anaerobic zone (80-90%): 144-162 beats/min
Maximum zone (90-100%): 162-180 bpmРезультат:
Maximum heart rate: 180 beats/min
Рекомендация:
Optimal endurance zone: 126-144 bpm
Calculation for an elderly person
Входные данные:
Age: 60 yearsРасчёт:
Maximum heart rate = 220 - 60 = 160 beats/min
Rest zone (50-60%): 80-96 bpm
Fat burning zone (60-70%): 96-112 beats/min
Aerobic zone (70-80%): 112-128 beats/min
Anaerobic zone (80-90%): 128-144 beats/min
Maximum zone (90-100%): 144-160 bpmРезультат:
Maximum heart rate: 160 beats/min
Рекомендация:
Relaxation and fat burning area recommended
Determining the current heart rate zone
Входные данные:
Age: 30 years
Current heart rate: 150 beats/minРасчёт:
Maximum heart rate = 220 - 30 = 190 beats/min
Current heart rate: 150 beats/min
Percentage of maximum: (150 / 190) × 100% = 79%Результат:
Current Zone: Aerobic (70-80%)
Рекомендация:
Ideal for developing endurance
Calculation for interval training
Входные данные:
Age: 35 yearsРасчёт:
Maximum heart rate = 220 - 35 = 185 beats/min
High Intensity Intervals:
Anaerobic zone (80-90%): 148-167 beats/min
Recovery intervals:
Rest zone (50-60%): 93-111 bpmРезультат:
Maximum heart rate: 185 beats/min
Рекомендация:
For intervals: 148-167 beats/min (work), 93-111 beats/min (rest)
Calculation of the optimal zone for weight loss
Входные данные:
Age: 45 years
Goal: Losing weightРасчёт:
Maximum heart rate = 220 - 45 = 175 beats/min
Fat burning zone (60-70%): 105-123 beats/min
It is recommended to train in this zone for 30-60 minutes for optimal fat burning.Результат:
Maximum heart rate: 175 beats/min
Рекомендация:
Optimal zone for weight loss: 105-123 beats/min
The maximum heart rate is calculated using the standard formula:
HRmax = 220 - возраст
Different heart rate zones are used for different training purposes:
Light load for recovery
Optimal for weight loss
Improves stamina
Develops strength and speed
Only for experienced athletes
Our heart rate calculator provides many benefits:
For effective training, follow these recommendations:
When training by pulse, it is important to follow safety precautions:
Heart rate is the number of heart beats per minute. This is an important indicator for monitoring the intensity of physical activity and assessing the state of the cardiovascular system. Measured in beats per minute (bpm or bpm).
Maximum heart rate is calculated using the formula: 220 minus age in years. For example, for a 30-year-old person, the maximum heart rate is 190 beats per minute (220 - 30 = 190). This is an approximate formula and individual values may vary.
To lose weight, use the fat burning zone (60-70% of the maximum), to develop endurance - the aerobic zone (70-80%), to develop strength - the anaerobic zone (80-90%). Beginners are recommended to start from the rest area (50-70%).
Yes, heart rate training is safe when done correctly. It is important to consult a doctor before starting intense training, start at a low intensity, constantly monitor how you feel, and not exceed your maximum heart rate.
The normal resting heart rate for adults is 60-100 beats per minute. In trained athletes, the resting heart rate may be lower (40-60 beats/min). An elevated resting heart rate may indicate health problems.
You can measure your pulse manually (on your wrist or neck), but during training it is more convenient to use a heart rate monitor, fitness bracelet or sports watch. Measure your heart rate regularly during exercise to monitor intensity.
The fat burning zone is 60-70% of maximum heart rate. In this zone, the body most effectively uses fat as a source of energy. Training in this zone is optimal for weight loss and can last longer than high-intensity training.
Aerobic zone (70-80% of maximum) - this is training with access to oxygen, develops endurance. Anaerobic zone (80-90% of maximum) - training without sufficient oxygen, develops strength and speed, but requires more recovery.
Fat burning zone: 30-60 minutes, aerobic zone: 20-60 minutes, anaerobic zone: 10-30 minutes (interval), maximum zone: short-term only (seconds to minutes) for experienced athletes.
Exceeding the maximum heart rate is possible, but dangerous to health. It is not recommended to exceed 100% of the calculated maximum, especially without preparation. If you feel unwell, immediately reduce the intensity.
A rapid recovery of heart rate after exercise (return to normal within 1-2 minutes) indicates good physical fitness. Slow recovery may indicate overtraining or health problems.
For weight loss, the fat burning zone is optimal (60-70% of maximum heart rate). In this zone, you can train longer, the body burns fat efficiently, and the workout is easier to tolerate than high-intensity training.
Yes, maximum heart rate decreases with age. The formula "220 - age" takes this into account. Older people are recommended to lower the intensity of training and prioritize relaxation and fat burning areas.
Resting pulse is your heart rate at rest (best measured in the morning after waking up). A decrease in resting heart rate over time indicates improved fitness. An increase may indicate overtraining or health problems.
Interval training alternates periods of high intensity (80-90% of maximum) and recovery (50-70% of maximum). For example, 1 minute in the anaerobic zone, then 2 minutes in the rest zone. This develops strength and endurance.
A heart rate monitor is optional, but very useful for accurately monitoring the intensity of your workouts, especially for beginners. You can measure your heart rate manually, but this is less convenient during training.
A pulse that significantly exceeds the maximum heart rate or causes symptoms: chest pain, severe shortness of breath, dizziness, nausea is considered dangerous. If these symptoms occur, stop exercising immediately and consult a doctor.
In women, the resting heart rate is usually slightly higher than in men (by 5-10 beats/min). The maximum heart rate formula "220 - age" is universal for both sexes, but women may have a slightly higher maximum heart rate.
If your heart rate exceeds the target zone or you feel discomfort, reduce the intensity: slow down, pause, walk. It is important to listen to your body and not ignore signals.
To develop endurance, train in the aerobic zone (70-80% of maximum) for 30-60 minutes. These workouts improve cardiovascular function, increase lung capacity and increase overall endurance.
Heart rate reserve = maximum heart rate - resting heart rate. This is the range that can be used for training. Calculation of zones based on heart rate reserve (Karvonen method) is more accurate than calculation based on maximum heart rate.
When running, your heart rate is usually higher than when you walk or bike at the same perceived exertion. Swimming gives a lower heart rate due to the horizontal position. Strength training can cause short-term spikes in heart rate.
It is not recommended to use only one zone. A variety of zones in training (training in different heart rate zones) gives better results than monotonous training in one zone. Combine different zones in your training plan.
Morning resting heart rate is an important indicator of recovery. If your morning heart rate is 5-10 beats per minute higher than usual, this may indicate insufficient recovery or the onset of illness. In such cases, it is worth reducing the load.
Heart rate zones for cardio training divide the range from rest to maximum into 5 zones: rest (50-60%), fat burning (60-70%), aerobic (70-80%), anaerobic (80-90%), maximum (90-100%). Each zone has its own goals and effects.
For beginners: 3-4 times a week for 20-30 minutes in the fat burning zone. For those who are trained: 4-6 times a week with alternating zones (days of recovery in the rest zone, days of work in target zones). It is important to allow time for recovery.
Formula "220 - age" is suitable for adults. For children and adolescents, other calculation methods are used. Children are advised to consult a pediatrician before starting intensive heart rate training.
Training in the correct heart rate zone is more effective for achieving specific goals. Training at too low an intensity will have little effect, while training at too high an intensity can lead to overtraining and injury. The optimal zone depends on the goal.
Maximum exercise heart rate (maximum heart rate) is the theoretical limit of heart rate. Knowing this value allows you to calculate optimal heart rate zones for training and avoid dangerous overloads.
Start by determining your maximum heart rate using a formula or test. Start training in the rest zone (50-60% of the maximum) and gradually increase the intensity. Consult your doctor, especially if you have health problems or have not exercised in a while.