📐 Biological Heart Rate Calculator Formula
Target Heart Rate = ((Max HR - Resting HR) * Intensity %) + Resting HR
- Max HR: 220 - Age
- RHR: Resting Heart Rate (bpm)
Biological Target Heart Rate Calculator
Use the biological Karvonen formula to accurately calculate your Target Heart Rate (THR) training zones based on your age and resting heart rate (RHR).
Input Parameters
Yrs
bpm
Results
Maximum Heart Rate190
Fat Burn Zone (60-70%)138 - 151
Cardio Zone (70-80%)151 - 164
Peak Zone (80-90%)164 - 177
Visual Breakdown
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📝 Example
If you are 30 years old with a resting heart rate of 60 bpm. Max HR = 190. Heart Rate Reserve = 130. For 70% intensity (Cardio): (130 * 0.70) + 60 = 151 bpm.
✅ Benefits
- •Provides a personalized, biological target heart rate.
- •Helps optimize fat burning and cardiovascular endurance.
- •Prevents overtraining by defining a safe peak zone.
❓ Frequently Asked Questions
How do I find my Resting Heart Rate (RHR)?
Measure your pulse for 60 seconds first thing in the morning before getting out of bed.
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