Data Source & Methodology

AuthoritativeDataSource:

  • American Heart Association (AHA): Target Heart Rates – Moderate 50–70% HRmax; Vigorous 70–85% HRmax.
  • HRmax formulas:
    • Fox: \( HR_{\max} = 220 - \text{age} \) (rule of thumb/AHA page).
    • Tanaka et al., 2001 (JACC): \( HR_{\max} = 208 - 0.7 \times \text{age} \). PubMed
    • HUNT study (Nes et al., 2013): \( HR_{\max} = 211 - 0.64 \times \text{age} \). PubMed
    • Gulati et al., 2010 (women): \( HR_{\max} = 206 - 0.88 \times \text{age} \). Circulation
  • Karvonen (HRR) method: \( HR_{\text{target}} = HR_{\text{rest}} + \% \times (HR_{\max} - HR_{\text{rest}}) \). See overview: Physiotutors.

Tutti i calcoli si basano rigorosamente sulle formule e sui dati forniti da questa fonte.

The Formula Explained

Max HR (pick a formula):

\( HR_{\max}^{\text{Fox}} = 220 - \text{age} \)   |   \( HR_{\max}^{\text{Tanaka}} = 208 - 0.7\,\text{age} \)   |   \( HR_{\max}^{\text{HUNT}} = 211 - 0.64\,\text{age} \)
\( HR_{\max}^{\text{Gulati (women)}} = 206 - 0.88\,\text{age} \)

Heart Rate Reserve (HRR): \( HRR = HR_{\max} - HR_{\text{rest}} \)

Karvonen target: \( HR_{\text{target}} = HR_{\text{rest}} + \% \times HRR \)

AHA zones (by %HRmax): Moderate \( \approx 50\!-\!70\% \), Vigorous \( \approx 70\!-\!85\% \).

Glossary of Inputs & Outputs

  • Age – your age in years; used to estimate HRmax.
  • Sex at birth – required only if applying the Gulati (women) formula for HRmax.
  • Resting Heart Rate (RHR) – morning pulse at rest; used for HRR and Karvonen targets.
  • HRmax – estimated maximal heart rate from a chosen formula or custom measurement.
  • HRR – Heart Rate Reserve: HRmax − RHR.
  • Zones by %HRmax – bands defined by a percentage of HRmax (e.g., 60–70%).
  • Zones by %HRR – Karvonen zones accounting for your resting heart rate.

How It Works: A Step-by-Step Example

Example – 35-year-old, female, RHR = 60 bpm, Tanaka method

  1. Compute HRmax (Tanaka): \( 208 - 0.7 \times 35 = 208 - 24.5 = 183.5 \) → ~184 bpm.
  2. Compute HRR: \( HRR = 184 - 60 = 124 \) bpm.
  3. Zone 2 by %HRmax (60–70%): \( 0.60 \times 184 = 110 \) to \( 0.70 \times 184 = 129 \) bpm.
  4. Zone 2 by %HRR (40–59% HRR): \( 60 + (0.40 \times 124) = 110 \) to \( 60 + (0.59 \times 124) \approx 133 \) bpm.

Karvonen adjusts targets by your RHR, often aligning better with your perceived effort and training data.

Frequently Asked Questions

How do I choose between %HRmax and %HRR?

%HRR (Karvonen) is more individualized because it accounts for your resting HR. If you have reliable RHR, prefer %HRR; otherwise, %HRmax is acceptable for general guidance.

What zone ranges do you use?

By %HRmax: Z1 50–60%, Z2 60–70%, Z3 70–80%, Z4 80–90%, Z5 90–100%. By %HRR (Karvonen): Z1 30–39%, Z2 40–59%, Z3 60–69%, Z4 70–84%, Z5 85–100%.

Can I enter a custom HRmax?

Yes. If you have a lab test or well-paced race/field test yielding a credible peak HR, select “Custom HRmax”.

Are these medical recommendations?

No. This tool is for educational purposes only. Consult your clinician before starting or changing an exercise program, especially if you have medical conditions or take HR-affecting medications.

Do these formulas work for every individual?

No formula predicts HRmax perfectly. They are population averages with standard errors. Validate and refine with your training data where possible.

Tool developed by Ugo Candido. Content verified by CalcDomain Editorial Board.
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