Heart Rate Zone Calculator – Calculate Your Training Heart Rate ⭐

Heart Rate Zone Calculator Online

Apne training zones pata karein — fat burn se lekar max effort tak

Karvonen method resting heart rate ko bhi factor karta hai, isliye ye simple % max HR method se zyada personalized aur accurate result deta hai.

Age (years)

Resting Heart Rate (bpm)

0 bpm

Estimated Max Heart Rate (Tanaka formula: 208 minus 0.7 times age)

Zone 1 — Warm Up / Recovery

Light activity, active recovery, easy walking

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Zone 2 — Fat Burn / Aerobic Base

Comfortable pace, builds endurance base

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Zone 3 — Aerobic / Tempo

Moderate-hard, improves cardiovascular fitness

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Zone 4 — Threshold

Hard effort, improves speed and lactate threshold

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Zone 5 — Max Effort / Anaerobic

All-out sprint, short bursts only

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Max HR Tanaka formula (208 minus 0.7 times age) se estimate kiya gaya hai, jo purane 220 minus age formula se zyada research backed aur accurate maana jata hai. Ye general estimate hai, exact values ke liye lab based VO2 max test ya cardiologist consultation better hoti hai.