Maximum Heart Rate by Age
Complete chart showing estimated max HR for every age using Tanaka, Gulati, HUNT, and 220-age formulas. Includes training zone breakdowns.
Heart Rate Training Guides
Comprehensive guides on heart rate zones, max HR formulas, the Karvonen method, and how to train effectively at any age. Use these alongside our free calculator to optimize your workouts.
Where to start: If you're new to heart rate training, begin with HR Training for Beginners. For a quick zone lookup, check the Target Heart Rate Chart. For deep science, explore the Karvonen Formula guide.
Target Heart Rate Chart
All 5 training zones by age from 18-80. Includes charts for women (Gulati formula), activity-specific guidance, and a sample weekly plan.
Exercise Heart Rate by Age
Safe exercise intensity guidelines for every age group from young adults to seniors, with RPE scales and activity-specific heart rate ranges.
Karvonen Formula Explained
Master the Heart Rate Reserve method for personalized training zones. Step-by-step calculations, comparison tables, and practical applications.
Heart Rate Training Zones
Deep dive into all 5 zones: recovery, endurance, tempo, threshold, and maximum. Includes the 80/20 principle and goal-specific zone plans.
Max Heart Rate Formulas
Compare 220-age, Tanaka, Gulati, and HUNT formulas. Learn which is most accurate for your age, gender, and fitness level.
Fat Burning Heart Rate Zone
The science behind the fat burning zone (60-70% max HR). Fat burn vs. cardio zone calorie comparison and optimal weight loss strategies.
How to Calculate Target HR
Step-by-step guide using both the simple percentage method and advanced Karvonen formula with worked examples for different goals.
Resting Heart Rate Guide
What's normal (60-100 BPM), how to measure accurately, how RHR changes with fitness, and what an elevated resting HR means.
HR Training for Beginners
Complete getting-started guide with equipment recommendations, a 4-week progressive plan, and common beginner mistakes to avoid.
Quick Reference: Heart Rate Zones
All our guides reference these five standard heart rate training zones. Use our calculator to find your personal zone boundaries.
| Zone | % Max HR | Purpose | Example Activities |
|---|---|---|---|
| Zone 1 | 50-60% | Recovery & warm-up | Easy walking, gentle cycling |
| Zone 2 | 60-70% | Fat burn & endurance base | Brisk walking, easy jogging |
| Zone 3 | 70-80% | Aerobic cardio fitness | Tempo runs, steady cycling |
| Zone 4 | 80-90% | Threshold & speed | Interval training, hill repeats |
| Zone 5 | 90-100% | Maximum power | Sprints, all-out efforts |