Calculate My Heart Rate

What It Does

Calculate My Heart Rate is a precision tool that builds your personalized heart rate training zones using the Karvonen (Heart Rate Reserve) method — not generic age-based formulas. By factoring in your actual resting heart rate, it delivers zones that adapt as your fitness improves.

Key Features

• Karvonen Formula Integration — Calculates zones from your resting HR and max HR, giving you truly personalized training targets.

• Optional Manual Input — Don't have your resting HR yet? Leave it blank and we use a 60 bpm estimate. You can log your real number later.

• Six Training Zones — From Zone 1 (active recovery) to Zone 5 (maximum effort), each with clear intensity ranges and training purpose.

• Goal-Based Guidance — Three preset profiles: Weight Loss Seeker (Zone 2 focus), Weekend Warrior (Zone 2/3 mix), and Performance Athlete (Zone 4 intervals).

• Progress Tracking — Log your resting HR daily or weekly to see how your cardiovascular fitness improves over time.

• Share & Print — Copy your zones, share them, or print them for easy reference during workouts.

• Multiple Formulas — Also includes Tanaka, Gulati, and 220-minus-age calculators for comparison.

Who It's For

Runners, cyclists, triathletes, strength athletes, cardiac rehab patients, weight loss seekers, and anyone using a heart rate monitor who wants training zones that reflect their actual fitness — not just their age.

Why It Stands Out

Generic heart rate calculators give the same zones to everyone of the same age. The Karvonen method adjusts your zones as your resting heart rate drops — so your easy runs stay genuinely easy and your hard workouts target the right intensity. It's the same method used by coaches and sports scientists, now in an easy-to-use web app.