Target Heart Rate Calculator

Fitness & Health

Apni umar se Max Heart Rate aur training zones nikalein — fitness goal ke hisaab se recommended zone highlight ki jayegi.

Personal Info

Age

yrs

Max HR Formula

Use Karvonen formula (more accurate)

Fitness Goal

Max HR
Position

Target Zone (selected goal)

0–0 BPM

Cardio / Endurance

Max Heart Rate 0 bpm

Resting Heart Rate 0 bpm

Heart Rate Reserve 0 bpm

All Training Zones

Har zone ka intensity % aur corresponding BPM range — selected goal highlight hai.

Zone	Intensity	BPM Range

Formula kaise kaam karta hai

Simple: Target HR = Max HR × Intensity% | Karvonen: Target HR = ((Max HR − RHR) × Intensity%) + RHR

Max Heart Rate (220−Age) = sabse common estimate; Tanaka formula (208−0.7×Age) research mein thora zyada accurate mana jata hai, khaas kar older adults ke liye
Karvonen Formula resting heart rate bhi include karta hai (Heart Rate Reserve = Max HR − Resting HR) — fitness level ka better reflection deta hai
Zones intensity % ke hisaab se banti hain — lower % = easier/fat-burn training, higher % = intense/anaerobic training

Note: Ye general fitness estimates hain, medical advice nahi. Agar koi heart condition ho ya naya intense exercise program shuru kar rahe hon, to pehle doctor se consult karein.