Find your target heart rate, resting heart rate, and maximum heart rate with our accurate online calculators. Whether you’re training, monitoring recovery, or just keeping an eye on your health, knowing your heart rate zones helps you get the most out of every workout and avoid unnecessary risks.
What Is Heart Rate?
Your heart rate is the number of times your heart beats per minute (BPM). It changes throughout the day depending on your activity level, stress, temperature, and overall health.
There are three key heart rate metrics you should know:
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Resting Heart Rate (RHR): How fast your heart beats when you’re calm and relaxed.
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Maximum Heart Rate (MHR): The highest your heart can safely beat during intense activity.
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Target Heart Rate (THR): The ideal range for effective cardiovascular exercise.
📏 Heart Rate Formulas
1. Maximum Heart Rate (MHR)
A common formula is:
Example: If you’re 30 years old → MHR = 190 BPM
2. Target Heart Rate (THR)
For moderate exercise:
For vigorous exercise:
3. Resting Heart Rate (RHR)
Count your pulse for 60 seconds first thing in the morning before getting out of bed.
Typical healthy RHR: 60–100 BPM (lower in trained athletes).
📊 Heart Rate Zones
| Zone | % of MHR | Benefit |
|---|---|---|
| Zone 1 | 50–60% | Recovery, warm-up |
| Zone 2 | 60–70% | Fat burning, aerobic base |
| Zone 3 | 70–80% | Endurance, cardiovascular improvement |
| Zone 4 | 80–90% | Performance training |
| Zone 5 | 90–100% | Maximum effort, short bursts |
🧮 How to Use Our Heart Rate Calculators
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Choose the Calculator:
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Resting Heart Rate Calculator
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Target Heart Rate Calculator
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Maximum Heart Rate Calculator
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Enter Your Age (and resting HR if required).
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Click Calculate – Get instant results with recommended training zones.
💡 Why Heart Rate Matters
Monitoring your heart rate helps you:
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Train Smarter – Stay in the right zone for your fitness goal.
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Track Progress – See improvements in cardiovascular health over time.
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Avoid Overtraining – Spot signs of fatigue or stress early.
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Manage Health Risks – Detect unusually high or low rates that may need medical attention.
⚠️ Factors That Affect Heart Rate
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Age
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Fitness level
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Body temperature
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Hydration
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Stress & emotions
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Medications (e.g., beta-blockers)
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Illness or medical conditions
🏋️♂️ Tips for Safe Training
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Warm up for 5–10 minutes before intense exercise.
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Gradually increase workout intensity.
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Listen to your body — dizziness, chest pain, or shortness of breath means stop and rest.
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Stay hydrated.
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Consult a healthcare provider before starting a new fitness program.
📌 Heart Rate FAQ
Q: What’s a dangerous heart rate?
A: Persistent rates below 40 BPM or above 200 BPM (outside exercise) may require medical evaluation.
Q: Is a low resting heart rate always good?
A: Not necessarily. While athletes may have RHR around 40–50 BPM, unexplained low rates in non-athletes should be checked.
Q: Can I use a smartwatch for accurate readings?
A: Yes, modern wearables are fairly accurate, but for critical measurements, use a chest strap or manual pulse check.