Heart Rate Training Zone Calculator

Nowadays, there are big amount of techniques to control your physical indicators during your workout or daily routine. Those are very useful if you want to make things right and measure your heart rate, breath intense or blood pressure during the workout. On this page you can use the heart rate calculator and clarify whether you are ready for exercises or not.

Walking Briskly
Going Hard
All Out

How to use the calculator to calculate the heart rate zone

Our calculation system is working online for you. All you need to do is paste some indicators to the calculator to count:

  • Age;
  • Resting heart rate;
  • Maximum heart rate (if you can measure this indicator it will be used rather than your age).

After pasting the data to the heart rate training zones calculator it will count marks for your normal heart rate whether you are walking briskly, jogging, doing aerobics etc. Those indicators tell you how your heart should work when you are doing those exercises. For your health it is good to count your rates during workouts not to feel bad afterwards.

How to calculate a heart rate zone

There are useful formulas to count the maximum rates and both of them are counted for males and females.

 RunningSwimming or Aerobics
Male209 – Age * 0,7198 – Age * 0.8
Female214 – Age * 0.8193 – Age * 0.7

Cycling, Inline Skating, Rowing – heart rates for those sports are rather between the positions, so you can count it approximately.

It is better for you to count your indicators specially for each of the sports. So you always know whether you are doing it right, or the workout load is too heavy.

How to Measure Your Pulse

Before you start using the heart rate zone calculator you need to determine your heartbeat. There are several methods to measure your pulse on your own. We will help you to find the most convenient way for you to do it. There are two of the most comfortable ways to measure your heart rate:

  1. Measure your HR by your own fingers. Just put your middle and forefinger to the wrist so your forefinger is located right under the base of the thumb and push. The artheria is leaning to the radius and you feel the beat better. You may not measure the whole minute. You can count your pulse for 10 or 30 seconds and multiple by 6 or 2 accordingly. More accurate way is to measure for 30 seconds and multiple by 2.
  2. More accurate way to measure the HR is the heart rate monitor. HR monitor may be embed into your watches, or the special chest monitor ( better to measure when you just woke up). Such firms as Garmin, Polar and Suunto are the best producers of these devices.
pulse zone calculator

NOTE: Lots of autorths use the percentage of your maximum HR better than using relaxed indicators to determine and measure the zones. You rather use resting HR when the percentage system is involved, it is going to be much more accurate. For Example 30% would be about your resting heart rate.

Why do you need to know your pulse

Once you start training harder or more professional you definitely need to  measure the heart rate while you workout. This is a very easy action but it brings a huge benefit to you and your body. HR is the clearest indicator showing whether you do things in a right way and nothings goes wrong. Otherwise you may even not feel that your body state is in danger. The measuring process helps you to construct your training in proper, right way.

How to calculate the heart rate on a calculator
  1. To calculate the heart rate for running, use the calculator.
  2. It is necessary to put the checkbox in points: running, gender and heart rate at rest (how to calculate the resting heart rate, read on the same page).
  3. After pasting all the necessary data, click the calculate button.
  4. You can transfer the received data to a heart rate monitor watches, for example, Garmin, Polar, Suunto and other watches that support the setting of pulse zones.
  5. Check your pulse at least once per 3 months and count your heart rate for workouts on the calculator, as the number of beats may vary depending on your fitness.

5 HR Zones

There are 5 heart rate calculator zones:

  1. A low activity zone. Used for warming up or physical jerks.
  2. The beginning of the fatburn zone. This zone shows the better calories burn index.
  3. Aerobic zone. On such a pulse rate there the stroke volume of the heart and aerobic endurance are developed.
  4. Anaerobic Threshold. Such pulse rate should be immediately after performing strength exercises or sprints. If the pulse level is higher, reduce the load.
  5. Maximum load. You better not achieve these values of the pulse in training. The exception is the preparation for the competition.
calculate heart rate zones

VO2 Max. To achieve this pulse value and stay in this area for a long time is harmful to health. If you are not a professional athlete, this zone is not for you.

Now when you know all of the possible heart rate zones you may definitely be informed of the state of your body while training. To know which zone you need to achieve better consult with your trainer.

Attention Before You Begin

When you start training there are a lot of thing you should better know to avoid any problems with your body and health. Better consult with your trainer, or doctor, they will help you to understand what loads you may reach and what way of training is better for you. People may have any issues not only with heart or lungs, but also with muscles and bones. So the consulting is the good way to start the training in a proper way.

If this is your first time training or you have not been training for a while there are several question for you:

  • Are you a man or a woman after your middle age?
  • Have you ever had any problems such as: heart problems, high blood pressure, or a bone problem, such as arthritis, that can develop or bother you while you workout?
  • Do you ever have any pain in the chest area, if your head goes round suddenly sometimes, or you ever feel faint?
  • Do you take any medicines to reduce the blood pressure?
  • Do you know about any of your diseases why training in any zones besides the low activity zone would be forbidden?

If more than a half of your answers are “Yes” you better do not start any of trainings on your own. You definitely need to consult with your doctor or a good, professional trainer.

Heart rate FAQ

What is a good BPM?

Normal resting heart rate for adults is between 60 and 100 beats per minute. A low heart rate from 40 to 60 beats per minute is commonly observed in well-trained athletes and implies more efficient heart function and a better state of the cardiovascular system.

How is VO2 MAX Calculated?

To measure VO2 max, you must first know the resting heart rate. You need to take a measurement in the morning when you just woke up and have not yet got out of bed to make the measurement more accurate. You can measure using a heart rate monitor or by placing 2 fingers on the neck. Count how many strokes you had in 20 seconds and multiply it by 3 so you get the sum of strokes in 60 seconds.

Then use our calculator:

1. Set the gender in the checkbox.
2. Your age.
3. Paste the measured heart rate at rest in the Resting Heart Rate field.
4. Click calculate.

You will get an approximate VO2 max since only laboratory tests can give an accurate indicator.

There are a lot of benefits being a sportsman. Such people’s health indicators are much higher than an average person’s. The more you are going to train (jogging, swimming, biking) the less your heart rate indicators are going to be. For example, professional maraphonists’ regular HR index is about 35-40 beats per a minute.

In conclusion, you need to understand the more you rate you heart beat the better you are informed about your full health state. You need to save our online heart rate training zones calculator to the list of your bookmarks and come back to calculate your HR every 3 months minimum.

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