- Enter age.
- Choose lower and upper training intensities.
- Enter one resting heart-rate reading for each day.
- Review the weekly average and the estimated heart-rate-reserve zone.
Weekly Heart Rate Estimator
This calculator summarizes seven resting heart-rate readings and estimates an age-based exercise zone using heart-rate reserve. It helps combine a weekly resting trend with a customizable training-intensity range.
Maximum heart rate and training zones are estimates, and wrist or exercise sensors may contain error. Symptoms, medications, and diagnosed conditions require individualized medical guidance.
Weekly heart-rate data
years
%
%
bpm
bpm
bpm
bpm
bpm
bpm
bpm
Result
—
Average resting heart rate
Estimated maximum heart rate—
Training zone—
Weekly resting range—
Estimated maximum HR = 208 − 0.7 × age
Heart-rate reserve = maximum HR − average resting HR
Target HR = reserve × intensity + resting HR
What the result means
The main result is the mean of the seven entered resting heart-rate readings.
Stop exercise and seek appropriate care for concerning symptoms such as chest pain, fainting, or severe shortness of breath.
Given: Age 40, average resting HR 61 bpm, intensity 60%–80%.
Calculation: Max HR = 180; reserve = 119; zone ≈ 132–156 bpm.
Result: Estimated training zone is about 132 to 156 bpm.
When should resting heart rate be measured?
Use similar quiet conditions each day, often after waking and before activity.
Why average seven readings?
The average reduces the effect of one unusually high or low day.
Can medication affect the training zone?
Yes. Some medications substantially change heart-rate response.
Is the estimated maximum heart rate exact?
No. Individual maximum heart rate can differ from age-based equations.
What if the lower intensity exceeds the upper intensity?
The calculator rejects that input because the zone bounds would be reversed.