Heart Rate Calculator

A Heart Rate Calculator helps you estimate safe and effective heart rate zones for training. Knowing your maximum heart rate and the percentage ranges for different zones lets you tailor exercise intensity to improve cardiovascular fitness, support fat loss or build endurance. Bear in mind the common rule-of-thumb—220 minus your age—is an estimate, not an exact number for everyone.

As an example, for a 25‑year‑old the simple formula gives 220 − 25 = 195 beats per minute (bpm). You then multiply that maximum heart rate by the percentage for the zone you want to train in — the following sections give practical examples and how to apply them to your workouts. If you prefer, there are alternative, evidence-based formulas (for example Tanaka: 208 − 0.7×age, and adjustments for women) which may give different estimates — see the notes below and consult a clinician for personalised advice.

Warm Up Zone

  • 60%: 195 × 0.60 = 117 bpm (precise)
  • 65%: 195 × 0.65 = 126.75 bpm → practical range 127 bpm (or 12–13 beats in 6 seconds)

Conditioning Zone

  • 70%: 195 × 0.70 = 136.5 bpm → practical range 135–140 bpm (13–14 beats in 6 seconds)
  • 75%: 195 × 0.75 = 146.25 bpm → practical range 145–150 bpm (14–15 beats in 6 seconds)
  • 80%: 195 × 0.80 = 156 bpm → practical range 155–160 bpm (15–16 beats in 6 seconds)

Calculate your maximum heart rate first, then multiply by the percentage for the zone you want to train in. Present both the exact calculation and a rounded, usable range: many wearables display precise bpm, while manual pulse checks are easiest using a 6‑second count multiplied by 10 (for example, 13 beats in 6 seconds ≈ 130 bpm). Instead of always rounding to the nearest 10, we recommend providing a small rounded band (±2–5 bpm) to balance precision and practicality. For a ready tool, use the rate calculator widget on this page or input your age into a calculator to get personalised ranges.

Heart rate zones are a simple, evidence-based way to structure training by intensity. Using zones helps you set the right effort for warm-ups, steady sessions and harder workouts so you improve cardiovascular fitness without over‑reaching. Below we explain practical target heart rate ranges for a 25‑year‑old and how to apply them to your training.

Warm‑up Zone: Start each session with a gentle warm‑up of about 10–15 minutes (longer in cold conditions). Aim for roughly 60–65% of your maximum heart rate. For a 25‑year‑old with an estimated maximum heart rate of 195 bpm, that equates to about 117–127 bpm (≈12–13 beats in 6 seconds). The effort should feel easy and allow a conversation; use this time to prepare muscles and raise body temperature.

Conditioning Zone: After warming up, move into the conditioning zone to build aerobic capacity. Work between approximately 65–80% of maximum heart rate. For our 25‑year‑old example that gives about 127–156 bpm (≈13–16 beats in 6 seconds). The lower end is suitable for most steady training and recovery sessions; the upper end is for shorter, more intense efforts. On most days aim for the lower–mid part of this range, and occasionally push higher as part of structured training.

Cool‑down Zone: Finish sessions with a gradual cool‑down, returning to about 60–65% of maximum heart rate (117–127 bpm for the 25‑year‑old). This allows breathing and heart rate to fall steadily and helps the body recover.

Long, slow distance (LSD) days — typically your longest weekly workouts — are best done at a comfortable intensity. Aim for around 65–70% of maximum heart rate, and keep it below about 75% to avoid excessive fatigue during prolonged efforts. In the example above that would be roughly 127–137 bpm for sustained endurance work.

Practical measurement tips: most wearables display exact bpm, but you can also check your pulse manually. Count beats for 6 seconds and multiply by 10 to estimate beats per minute (for instance, 13 beats in 6 seconds ≈ 130 bpm). When counting partial beats, round to the nearest whole beat and report a small band (±2–5 bpm) rather than a single number to allow for measurement variation.

A few safety and personalization notes: resting heart rate, medication, fitness level and genetics affect heart rate responses — what is a moderate exercise intensity for one person may be vigorous for another. If you have cardiovascular conditions, unusual resting heart rates, or symptoms such as chest pain, dizziness or fainting, stop exercising and consult a healthcare professional before continuing. When in doubt, use perceived exertion alongside heart rate to guide intensity.

Benefits of using a heart rate calculator

Using a heart rate calculator and understanding training zones can help you plan sessions that match your goals. Whether your aim is to improve cardiovascular fitness, support fat loss or build endurance, staying in the appropriate heart rate range helps ensure you are working at the right exercise intensity for the desired outcome. Remember that formulas provide an estimate — they can guide training but do not guarantee a specific result.

  • Personalised training: estimate maximum heart and set target zones that match your fitness and training plan.
  • Improved efficiency: training in the correct zone lets you spend time on the right type of work (recovery, endurance, intensity).
  • Safety and pacing: monitoring bpm during sessions reduces the risk of over‑exertion and helps pacing on longer rides or runs.

Quick action steps — what to do next:

  1. Measure your resting heart rate first (preferably in the morning at rest).
  2. Use the calculator to estimate maximum heart rate (try both 220 − age and an alternative such as Tanaka: 208 − 0.7×age to compare).
  3. Choose your target zone for the session (warm‑up, conditioning, LSD or higher‑intensity work) and note the bpm range.
  4. Track during exercise using a wearable or manual pulse checks, and adjust intensity if you feel unwell.

Disclaimer: This content is for general information only and should not replace medical advice. Calculating heart rate zones based on age — for example with the 220 − age formula — gives an approximate maximum heart rate and may not reflect individual variation caused by factors such as medication, fitness level, genetics or underlying conditions. If your resting heart is unusually high or low, if you experience chest pain, dizziness or fainting, or if you have an existing cardiovascular condition, consult a qualified healthcare professional before beginning or changing a training plan.

Other notes: you can use the heart rate calculator on this page to get personalised bpm ranges. For practical measurement, count pulse for 6 seconds and multiply by 10 to estimate beats per minute; when in doubt, report a small range (±2–5 bpm). For athletes and those with specific conditions, consider lab testing or a clinician‑guided assessment to determine true maximum heart rates and training zones.