| Max Heart Rate (220 - age) | hesaplanacak |
|---|---|
| Zone 1 - Light (50-60%) | hesaplanacak |
| Zone 2 - Fat Burn (60-70%) | hesaplanacak |
| Zone 3 - Cardio (70-80%) | hesaplanacak |
| Zone 4 - Hard (80-90%) | hesaplanacak |
| Zone 5 - Max (90-100%) | hesaplanacak |
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How to Calculate Maximum Heart Rate
Maximum heart rate (MHR) is the highest heart rate your cardiovascular system can achieve during intense exercise. It decreases with age and varies by individual. The classic formula is a starting point:
Max Heart Rate Formulas
- Classic (Fox, 1971): MHR = 220 - age (most common, simple)
- Tanaka (2001, more accurate): MHR = 208 - (0.7 x age)
- Gellish (2007): MHR = 207 - (0.7 x age)
Example for a 35-year-old: Classic = 185 bpm, Tanaka = 183.5 bpm
5 Heart Rate Training Zones
| Zone | % of MHR | Effect |
|---|---|---|
| Zone 1 – Very light | 50–60% | Recovery, warm-up |
| Zone 2 – Light | 60–70% | Fat burning, aerobic base |
| Zone 3 – Moderate | 70–80% | Cardiovascular endurance |
| Zone 4 – Hard | 80–90% | Anaerobic threshold, speed |
| Zone 5 – Maximum | 90–100% | Peak performance, intervals |
Resting Heart Rate
Resting heart rate (RHR) is a good indicator of cardiovascular fitness:
- Untrained adult: 70–80 bpm
- Fit adult: 50–65 bpm
- Elite endurance athlete: 30–50 bpm
Using RHR with MHR in the Karvonen formula gives a more precise training zone (Heart Rate Reserve method).
How to Use This Calculator
Using our calculator is simple: enter the required values into the input fields and click the calculate button. Results are displayed instantly on screen. You can adjust the values and recalculate to compare different scenarios and find the best option for your situation.
Frequently Asked Questions
| Question | Answer |
|---|---|
| How accurate are the results? | We use standard formulas and up-to-date 2025 rates. Individual circumstances may vary slightly. |
| Is this calculator free? | Yes, completely free and no registration required. |
| What should I do for exact figures? | For precise information, consult a relevant professional or official authority. |
| Does it work on mobile devices? | Yes, it works seamlessly on all devices and screen sizes. |
Important Notes
This calculator is provided for informational purposes only. For legal, financial, or medical decisions, always seek advice from qualified professionals. Calculation results do not constitute official documents. Legislative changes may affect results; please visit the relevant official website for the most up-to-date information. Our calculators are regularly updated to reflect current regulations and rates.
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