How the Heart Rate Calculator Works

    Your Heart, Your Best Workout Ally

    Monitoring your heart rate during exercise is one of the most effective ways to ensure you are training at the right intensity for your goals, whether it's burning fat, improving endurance, or increasing performance.

    Our calculator helps you find these ideal zones quickly and easily.

    How to Calculate Your Maximum Heart Rate (MHR)

    Basic Formula (Fox & Haskell)

    MHR = 220 - Age

    Example (30 years old): MHR = 220 - 30 = 190 bpm

    This is the most well-known and simplest formula. Although practical, it may have a margin of error of 10-15 bpm.

    Tanaka Formula (More Accurate)

    MHR = 208 - (0.7 × Age)

    Example (30 years old): MHR = 208 - (0.7 × 30) = 187 bpm

    Considered more accurate for a wider age range, especially for older individuals.

    Training Zones (% of MHR)

    Zone 1: Light Activity (50-60%)

    Light

    Ideal for warm-ups, cool-downs, and active recovery.

    Improves overall health
    Low injury risk

    Zone 2: Fat Burning (60-70%)

    Moderate

    The body's preferred energy source is stored fat.

    Increases endurance
    Optimizes fat loss

    Zone 3: Aerobic (70-80%)

    Intense

    Improves cardiovascular capacity and cardiorespiratory fitness.

    Increases aerobic power
    Improves oxygen efficiency

    Zone 4: Anaerobic (80-90%)

    Very Intense

    Improves lactate threshold and high-intensity performance.

    Increases speed
    Improves tolerance to effort

    Zone 5: Maximum Effort (90-100%)

    Max

    Maximum effort, sustainable for very short periods.

    Develops maximum speed
    For advanced athletes

    Recommended Products

    ⌚ Heart Rate Monitor

    A chest strap or watch to accurately monitor your heart rate.

    See on Shopee

    👟 Quality Running Shoes

    Prevent injuries and improve your running performance.

    See on Shopee

    📚 Book on Training by HR

    Deepen your knowledge of training zones.

    See on Shopee

    Example Workouts by Goal

    Lose Weight

    Zone 2 (Fat Burning)

    • • 30-45 min of continuous walking or light jogging.
    • • Maintain a conversation pace.

    Improve Endurance

    Zone 3 (Aerobic)

    • • 20-30 min of running or cycling at a challenging pace.
    • • Effort should be noticeable.

    Increase Speed

    Zone 4 (Anaerobic)

    • • HIIT: 8 sets of 30s intense effort + 1 min rest.
    • • For advanced users.

    Important Tips

    Pay attention to these points:

    • • The formulas are estimates. Your individual MHR may vary.
    • • Certain medications can affect heart rate.
    • • Always consult a doctor before starting a new exercise program.
    • • Listen to your body. Perceived effort is also a good guide.

    Calculate Your Ideal Zones Now!

    Use our calculator and discover your personalized heart rate zones to train smarter and achieve your goals faster.

    Use the Calculator