The Workout Heart Rate Estimator calculates an age-based maximum heart-rate estimate and converts a selected intensity range into a target training zone. It also shows the zone using heart-rate reserve when a resting pulse is supplied.
Age formulas are population averages, so real maximum heart rate can differ. Use the output to structure easy, moderate, or hard sessions, while symptoms, medications, and clinician guidance should take priority over a generic zone.
Age is used in the maximum-heart-rate estimate.
Use a calm, rested measurement for the reserve calculation.
Enter lower and upper percentages for the desired zone.
Review both percent-of-maximum and heart-rate-reserve results.
The main result is the selected intensity range expressed in beats per minute.
Stop exercise and seek appropriate care for chest pain, faintness, or unusual shortness of breath.
Given: age 35, resting HR 60, zone 60%–75%.
Calculation: Max HR = 208 − 24.5 = 183.5 bpm. Direct zone = 110–138 bpm.
Result: Estimated target zone is about 110–138 bpm.
Percent of maximum is simpler. Heart-rate reserve also incorporates resting heart rate and often gives a more individualized range.
Yes. Some medications change heart-rate response, making standard zones less useful.
No. Several formulas exist; this calculator uses 208 − 0.7 × age.
Measure after several quiet minutes, ideally under similar conditions each time.
Yes. Talk tests and perceived-exertion scales are useful when heart rate is unreliable or unavailable.