Heart Rate Calculator - Target HR Zones & VO2max Estimate

Calculate target heart rate zones, max HR, VO2max estimate, recovery rate, and track resting HR trends. Free fitness calculator.

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Resting Heart Rate (BPM)Age (years)Max Heart Rate (BPM) — auto-calculated

Results

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Target HR Zone (Fat Burn)

Max HR: — BPM (Tanaka)

Training Zones (Karvonen)

VO2max Est.

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Recovery Rate

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Readings

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How it works

Heart Rate Calculator - Target HR Zones & VO2max Estimate

Calculate your maximum heart rate using the Tanaka formula (208 − 0.7 × age) and personalized target zones using the Karvonen method (Fat Burn, Cardio, Peak).

Estimate cardio fitness (VO2max) from resting heart rate, assess recovery category, and track resting HR trends over time.

Read full guide & technical breakdown

Lower resting HR generally indicates better cardiovascular fitness. Normal range: 60–100 BPM for adults.

FAQ

Common Questions

What is a normal resting heart rate?

A normal resting heart rate for adults ranges from 60 to 100 beats per minute (BPM). Well-trained athletes may have resting rates as low as 40 BPM. Lower rates generally indicate better cardiovascular fitness.

Does a lower resting HR mean better fitness?

Generally yes. A lower resting heart rate means your heart is more efficient at pumping blood, requiring fewer beats to maintain circulation. This is typically a sign of good cardiovascular fitness.

How do I measure heart rate accurately?

Place two fingers on the inside of your wrist (radial artery) or neck (carotid artery). Count beats for 60 seconds, or count for 30 seconds and multiply by 2. Measure in the morning before getting up for the most consistent reading.

What are target heart rate zones?

Target zones are calculated as percentages of your maximum heart rate. Fat burn zone is 50-60%, cardio zone is 60-70%, and peak zone is 80-90% of max HR. Different zones provide different training benefits.

Can stress affect heart rate?

Yes, stress triggers the release of adrenaline, which increases heart rate. Chronic stress can lead to sustained elevated heart rate, which over time may contribute to cardiovascular problems.

When should I worry about my heart rate?

Consult a doctor if your resting heart rate is consistently above 100 BPM, below 60 BPM (if not an athlete), or if you experience irregular rhythms, chest pain, or dizziness alongside abnormal heart rate.

Heart Rate Calculator - Target HR Zones & VO2max Estimate

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Heart Rate Calculator - Target HR Zones & VO2max Estimate

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