Heart Rate Calculator
Професійний Heart Rate Calculator
Maximum Heart Rate190 BPM
Training Zones
Zone 1 — Recovery95-114 BPM
50-60% Max HR
Very light activity. Improves overall health and recovery.
Zone 2 — Fat Burn114-133 BPM
60-70% Max HR
Light effort. Builds endurance and burns fat efficiently.
Zone 3 — Cardio133-152 BPM
70-80% Max HR
Moderate effort. Improves cardiovascular fitness.
Zone 4 — Hard152-171 BPM
80-90% Max HR
High intensity. Increases speed and performance.
Zone 5 — Maximum171-190 BPM
90-100% Max HR
Maximum effort. Short bursts only. Builds peak power.
Heart Rate Calculator
Професійний Heart Rate Calculator
Можливості
- Three max-HR methods: Standard (220 − age), Tanaka (208 − 0.7·age, more accurate over 40), and Karvonen with heart-rate reserve
- Karvonen now uses Tanaka as its max-HR estimate, giving more accurate zone bounds
- Five training zones: warm-up (50–60%), fat-burn (60–70%), aerobic (70–80%), anaerobic (80–90%), max effort (90–100%)
- Current HR checker tells you which zone you're training in right now
- Resting HR input is required for Karvonen mode (uses HRR = max − rest)
Як використовувати
- Введіть ваш введення дані в the provided field.
- Configure будь-який параметри as needed.
- Переглянути the результати миттєво та copy або download the вивід.
Поради та найкращі практики
- "220 − age" is the original 1970s formula; it overestimates max HR for adults over 40 by 5-10 BPM.
- Tanaka (208 − 0.7 × age) is the modern recommendation — accurate within ±7 BPM for most adults.
- Karvonen accounts for resting heart rate. A fit person with low resting HR gets lower zone targets, which is the correct training response.
- Field-tested max HR (from an all-out test) is always more accurate than any formula. Use formulas as starting estimates.
- Zones are zone-of-use guidance, not strict cut-offs. Training "in zone 2" means roughly 60–70% of HRR.
Запитання та відповіді
Is this tool free to use?
Yes, completely free with no registration, no limits, and no hidden costs.
Is my data private?
All processing happens in your browser. No data is ever sent to any server or third party.
Does it work offline?
Once loaded, the tool works entirely offline. All processing is done client-side with JavaScript.
Which browsers are supported?
Works in Chrome, Firefox, Safari, Edge, and all modern browsers on desktop and mobile.
Can I use the results commercially?
Yes, all output is yours to use freely in any personal or commercial project without restrictions.