Advanced Heart Rate Calculator

❤️ Why Knowing Your Heart Rate Matters

Your heart rate is a key indicator of cardiovascular fitness and training efficiency. Whether you’re aiming to burn fat, improve endurance, or maintain heart health, knowing your target heart rate zones helps you train smarter and safer.

📊 How This Heart Rate Calculator Works

• Age: 30 years
• Resting Heart Rate: 72 bpm

Using this information, the calculator determines:

• Maximum Heart Rate: 190 bpm (based on the 220 – age formula)
• Heart Rate Reserve (HRR): 118 bpm (Maximum HR – Resting HR)

🔥 Target Heart Rate Zones

Based on your input, here are your optimal training zones:

• Moderate Intensity (50–70% HRR): 131 – 155 bpm
• High Intensity (70–85% HRR): 155 – 172 bpm

These zones are especially helpful for:

• Fat burning & aerobic training: Stay within the 50–70% range
• Improving performance & endurance: Push into the 70–85% zone

💡 What Is the Karvonen Formula?

The Karvonen formula is a reliable method used to calculate your personalized heart rate training zones. It factors in your resting heart rate to make the results more specific and accurate.

Formula: (Max HR - Resting HR) × Intensity % + Resting HR

This gives you a tailored range based on your unique fitness level — better than generic estimations.

⚠️ Health Advisory

This calculator is intended for informational purposes only. Always consult with a licensed healthcare provider or certified fitness coach before starting any new exercise or training program.