Heart Rate Calculator to Calculate MHR, THR, and Training Zones

Heart Rate Calculator Sign

This heart rate calculator combines the following five calculators into one -- since they all use the same basic inputs:

  1. Resting Heart Rate Calculator (Health based on age and RHR)
  2. Maximum Heart Rate Calculator
  3. Reserve Heart Rate Calculator (MHR - RHR)
  4. Target Heart Rate Calculator (Classic and Karvonen methods)
  5. Heart Rate Training Zones Calculator (Zoladz method)

Plus, the calculator will also report which health category your age and resting heart rate classifies you as and calculates your target heart rate using both the classic and the Karvonen formulas.

And finally, the calculator also includes a feature that will allow you to create and print your heart-rate-training-zone chart.

Note that this calculator was built using the formulas and charts listed on http://en.wikipedia.org/wiki/Heart_rate. So please let me know if you find any issues with the formulas and charts listed there.

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Heart Rate Calculator

Calculate your target heart rate along with your maximum and training zone heart rates.

Special Instructions

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Selected Data Record:

A Data Record is a set of calculator entries that are stored in your web browser's Local Storage. If a Data Record is currently selected in the "Data" tab, this line will list the name you gave to that data record. If no data record is selected, or you have no entries stored for this calculator, the line will display "None".

DataData recordData recordSelected data record: None
Age:Your age:Your current age:Your current age:

Your current age:

Enter your current age.



Select male or female.

Avg RHR:Average RHR:Average resting heart rate (RHR):Average resting heart rate (RHR):

Average resting heart rate (RHR # beats per minute):

Before you get out of bed in the morning, and prior to any physical exertion, count the number of times your heart beats during a 1-minute time period. Repeat for several mornings and enter the average here. Note that you can feel your heartbeat by placing your index and middle fingers on your neck, just to either side of your adams apple.

Intensity:Intensity level:Intensity level:Intensity level:

Intensity level:

Select your desired level of intensity. The percentages represent a target percentage of your maximum heart rate. Most resources I studied recommended target rates between 50% and 85% of your maximum -- hence the 65% default setting.

Include chart:Include chart:Include Training Zone Chart:Include Heart Rate Training Zone Chart:

Include Heart Rate Training Zone Chart:

Move the slider to the "Yes" position if you would like the results to include a custom training zone heart rate chart with the results. Note that the chart will be created using the Zoladz method of creating exercise zones.

Max rate:Maximum rate:Maximum heart rate (MHR):Maximum heart rate (MHR):

Maximum heart rate (MHR):

Based on your age and gender, and the MHR formulas listed under the Notes tab, this is your estimated maximum heart rate (MHR) in beats per minute (BPM). Note that another of many methods for calculating MHR is simply MHR = 220 - age. With so many MHR formulas available, be sure to consult with a qualified medical physician to assist you with calculating your maximum heart rate.

Rate reserve:Rate reserve:Heart rate reserve (HRR):Heart rate reserve (HRR):

Heart rate reserve (HRR):

This is the difference between your calculated maximum heart rate and your resting heart rate.

Target (c):Target (classic):Target heart rate, classic method:Target heart rate, classic method:

Target heart rate, classic method:

Based on your entries, this is your target heart rate without factoring in your specific resting heart rate. The formula used by the heart rate calculator is THR = ((MHR - 70) * % intensity) + 70.

Target (K):Target (Karvonen):Target heart rate, Karvonen method:Target heart rate, Karvonen method:

Target heart rate, Karvonen method:

Based on your entries, this is your target heart rate after factoring in your resting heart rate. The Karvonen formula this result is based on is THR = ((MHR - RHR) * % intensity) + RHR;

Resting rtg:Resting rating:Resting heart rate rating:Resting heart rate rating:

Resting heart rate rating:

Based on your age, resting heart rate, and the charts located at http://en.wikipedia.org/wiki/Heart_rate, this is the category your average resting heart rate falls within. Note that if your age and/or resting heart rate fall outside of the chart, this field will display N/A.

If you would like to save the current entries to the secure online database, tap or click on the Data tab, select "New Data Record", give the data record a name, then tap or click the Save button. To save changes to previously saved entries, simply tap the Save button. Please select and "Clear" any data records you no longer need.

Help and Tools


What you need to know in order to use this calculator, and understand the results.

Maximum Heart Rate Formula

If you've ever tried to look up the formula for calculating maximum heart rate, I'm sure you discovered there are a host of different formulas available. After much research, here are the two I decided on:

MHR Formulas Used By Calculator
GenderMHR Formula
Women206 - (0.88 * age)
Men205.8 - (0.685 * age)

How to Check Your Heart Rate.

If you don't have a heart rate monitor handy, you can measure your heart rate by pressing your index and middle fingers against your neck -- on either side of your windpipe -- and then counting the number of pulses you feel within 1-minute.

Note that a common shortcut to keeping track of your heart rate while exercising or performing a strenuous activity is to count the number of heartbeats that occur in ten-seconds, and then use mental math to multiply that result by 6 (number of ten-second periods in one minute).

For example, if you count 22 beats in ten seconds, your heart rate would be 132 beats per minute (20 x 6 = 120 plus 2 x 6 = 12).

Adjust Calculator Width:

Move the slider to left and right to adjust the calculator width. Note that the Help and Tools panel will be hidden when the calculator is too wide to fit both on the screen. Moving the slider to the left will bring the instructions and tools panel back into view.

Also note that some calculators will reformat to accommodate the screen size as you make the calculator wider or narrower. If the calculator is narrow, columns of entry rows will be converted to a vertical entry form, whereas a wider calculator will display columns of entry rows, and the entry fields will be smaller in size ... since they will not need to be "thumb friendly".

Show/Hide Popup Keypads:

Select Show or Hide to show or hide the popup keypad icons located next to numeric entry fields. These are generally only needed for mobile devices that don't have decimal points in their numeric keypads. So if you are on a desktop, you may find the calculator to be more user-friendly and less cluttered without them.

Stick/Unstick Tools:

Select Stick or Unstick to stick or unstick the help and tools panel. Selecting "Stick" will keep the panel in view while scrolling the calculator vertically. If you find that annoying, select "Unstick" to keep the panel in a stationary position.

If the tools panel becomes "Unstuck" on its own, try clicking "Unstick" and then "Stick" to re-stick the panel.