Heart-Rate Summary
{{ bpmTarget }} bpm @ {{ effort }} % effort
{{ bpmMaximum }} Max bpm {{ bpmTarget }} Target bpm
yrs
%
  • Maximum heart rate {{ bpmMaximum }} bpm
  • Target heart rate {{ bpmTarget }} bpm
Zone Effort % BPM
{{ z.zone }} {{ z.percent }} {{ z.bpm }}
Categories: Calculator , Health & Fitness
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Heart rate measures the beats your heart completes each minute and rises predictably with exercise intensity. Sport scientists use maximum heart rate to benchmark cardiovascular load and establish training zones that balance safety with stimulus.

This calculator converts your age into an estimated maximum heart rate using either the traditional 220 − age rule or the Tanaka 208 − 0.7 × age refinement. It then multiplies that value by your chosen effort percentage to display a target bpm and five standard zones, updating instantly through a reactive engine as you change inputs.

A cyclist might set 85 % effort before intervals and glance at the calculator to know that 153 bpm keeps the workout on target, while a beginner could aim for 60 % during steady rides to build base endurance safely. This calculator offers informational estimates, not medical advice; consult a healthcare professional before starting or altering any exercise program.

Technical Details:

Maximum heart rate (HRmax) represents the highest rhythmic contraction rate an individual’s heart can sustain during incremental effort. Because direct laboratory measurement requires exhaustive testing, predictive equations based on age provide practical field estimates. Training prescriptions then express workload as a percentage of HRmax, letting athletes calibrate sessions, compare progress, and identify aerobic versus anaerobic stimulus ranges. HRmax also guides safety limits for clinical exercise tests and wearable device alerts.

Predictive equations:
HRmax=220−age HRmax=208−0.7×age
  • age – chronological age in years.
  • HRmax – predicted maximum beats per minute.
ZoneEffort %Typical Session Focus
Zone 150 – 59Active recovery, warm-ups
Zone 260 – 69Aerobic base building
Zone 370 – 79Tempo, steady state
Zone 480 – 89Threshold, sustained effort
Zone 590 – 100VO2 max, sprints

Training below 60 % supports recovery; 60-79 % develops endurance; 80-89 % elevates lactate threshold; working above 90 % stresses maximal aerobic capacity.

  • The formulas assume normal adult physiology.
  • Medication modifying heart rate skews predictions.
  • Deconditioning or elite fitness can shift actual HRmax.
  • Environmental stress (heat, altitude) affects real-world readings.
  • Age below 10 yrs produces unreliable estimates.
  • Calculated HRmax below resting heart rate triggers a warning.
  • Effort over 100 % is capped at HRmax.
  • Inputs above 120 yrs or negative are rejected.

Key References

  • Tanaka H, Monahan KD, Seals DR. Aging and maximal heart rate prediction. Journal of Applied Physiology (2001).
  • Robergs RA, Landwehr R. The surprising history of the “HR = 220 − age” equation. Journal of Exercise Physiology (2002).
  • Brawner CA et al. Predicting HRmax in cardiac rehabilitation. Clinical Cardiology (2004).

No sensitive personal data is processed; age and effort remain entirely client-side and fall outside GDPR special-category information.

Step-by-Step Guide:

Follow these steps to obtain your personalized zones:

  1. Enter your age in years.
  2. Select a predictive formula if you wish to switch from the default.
  3. Choose an effort % manually or click a preset button.
  4. Read the live summary to see your target bpm and progress bar.
  5. Open the “Zones” tab to review detailed bpm ranges for structured sessions.

FAQ:

Which formula is better?

The Tanaka study reduced error for older adults, while the classic 220 − age remains widely taught. Test both and compare to observed maximums.

Why start zones at 50 %?

Below half of HRmax most healthy individuals are near resting levels; 50 % provides a meaningful recovery boundary without over-precision.

Is my data stored?

No. Inputs stay in your browser memory and disappear when the page closes; nothing is transmitted or saved.

Effort for fat-burning?

Research places maximal fat oxidation around 60–70 % of HRmax; use Zones 2–3 for steady sessions targeting this goal.

Can children use it?

Pediatric heart-rate response differs; consult a qualified professional before applying adult prediction rules to anyone under 18.

Glossary:

HRmax
Estimated maximum heart beats per minute.
Target bpm
Beats per minute aligning with chosen effort.
Effort %
Training intensity expressed as percentage of HRmax.
Lactate threshold
Intensity where lactate accumulates faster than clearance.
VO2 max
Maximum oxygen uptake; indicator of aerobic capacity.