How to use this calculator
- Enter your age and the other values requested.
- Tell us if you take a beta-blocker.
- See heart rate targets.
How it works
Maximum heart rate is estimated with 220 minus age and the more accurate Tanaka formula (208 minus 0.7 x age); for women, the Gulati formula (206 minus 0.88 x age). The Karvonen method uses heart rate reserve (max minus resting) for more personal zones.
Reading your result
| 50 to 60% | Very light |
|---|---|
| 60 to 70% | Light, base building |
| 70 to 80% | Moderate |
| 80 to 90% | Hard |
| 90 to 100% | Maximal |
Physiotherapy treatment
Exercise intensity planning is the core of physiotherapy for exercise conditioning. After an assessment, your physiotherapist sets a plan built around aerobic interval or steady state exercise, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.