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Heart Rate Zone Calculator

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Resting heart rate (bpm)

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What is Heart Rate Calculator?

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Maximum heart rate (MHR) is the highest heart rate achievable during maximal exertion. The Tanaka formula (208 − 0.7 × age) is more accurate than the older 220 − age formula. Heart rate training zones, calculated using the Karvonen method (which accounts for resting heart rate), allow precise training intensity targeting.

Calkulon makes complex calculations simple — built for students and everyday problem-solvers.

Vzorec

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f(x)Tanaka MHR = 208 − 0.7 × age (Tanaka et al 2001)

Variable Legend

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Symbol	Meno	Jednotka	Popis
MHR	208 − 0	—	208 − 0

How to Heart Rate Calculator

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1Tanaka MHR = 208 − 0.7 × age (Tanaka et al 2001)
2Heart Rate Reserve (HRR) = MHR − Resting HR
3Target HR = (HRR × intensity%) + Resting HR (Karvonen)
4Zone 1 = 50–60% HRR (recovery), Zone 5 = 90–100% HRR (max effort)

Worked Examples

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Example 1

Given:Age 35

Výsledok:Max HR ≈ 185 bpm · 50–85% zone: 93–157 bpm

Real-World Applications

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Tracking personal health and fitness goals

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Guidance for healthcare conversations with your doctor

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Monitoring progress during a weight management programme

Training Zones by Goal

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Zone	% HRR	Goal	Feel
1 — Recovery	50–60%	Active recovery, warm-up	Very easy, conversational
2 — Fat burn	60–70%	Aerobic base, fat oxidation	Easy, can speak in sentences
3 — Aerobic	70–80%	Cardiovascular fitness	Moderate, short sentences only
4 — Threshold	80–90%	Lactate threshold training	Hard, breathing laboured
5 — Maximum	90–100%	VO2 max, anaerobic	Maximal, unsustainable >2 min

Frequently Asked Questions

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What is Heart Rate Calc?

Maximum heart rate (MHR) is the highest heart rate achievable during maximal exertion. The Tanaka formula (208 − 0

How accurate is the Heart Rate Calc calculator?

The calculator uses the standard published formula for heart rate calc. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.

What units does the Heart Rate Calc calculator use?

This calculator works with inches, percentages. You can enter values in the units shown — the calculator handles all conversions internally.

What formula does the Heart Rate Calc calculator use?

The core formula is: Tanaka MHR = 208 − 0.7 × age (Tanaka et al 2001). Each step in the calculation is shown so you can verify the result manually.

References

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Deep Dive

Read the full guide on how to use this calculator effectively

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VO2 Max vs Heart Rate Zones

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Recovery Heart Rate vs Resting HR

Formula-verified for precision

Reviewed October 2026

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