Maximum Heart Rate Calculator
Determine your maximum heart rate and optimal training zones using proven formulas. Personalize by age, resting heart rate & gender to maximize your workout efficiency.
Step 1: Your Details
Why resting HR matters
Resting heart rate helps calculate Heart Rate Reserve (Karvonen method) and more accurate training zones. If unknown, we’ll use standard zones based on max HR.
Step 2: Formula & Zones
Understanding your zones
Moderate: 50–70% HRmax | Vigorous: 70–85% HRmax | VO2max: 85–100% (use with caution). The Karvonen method uses your resting HR for finer precision.
Your Heart Rate Zones
Your Estimated Maximum Heart Rate
Max Heart Rate by Formula
| Formula | Max HR (bpm) | Moderate Zone | Vigorous Zone |
|---|
Gulati formula adjusts for female physiology; Tanaka is often recommended for general adults.
Heart Rate Zones (intensity)
Karvonen formula (HR Reserve)
Target HR = ((HRmax – HRrest) × % intensity) + HRrest. This gives a more personalised zone.
Personalised Fitness Coaching
Get a tailored training plan based on your heart rate data. Connect with certified coaches to optimise your performance and safety.
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