Age Enter your current age in years

Resting Heart Rate Heart rate when at rest (beats per minute). Measure upon waking.

Fitness Level Select fitness level Beginner Intermediate Advanced Athlete Your current fitness level affects target zones

Gender Select gender Male Female Other/Prefer not to say Optional: Some formulas use gender for more precise calculations

Quick Examples:

30-year-old Athlete 45-year-old Beginner 25-year-old Intermediate

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How Anaerobic Heart Rate Is Calculated

The anaerobic heart rate zone represents the intensity where your body stops using oxygen and starts burning stored carbohydrates for quick energy. First, we estimate your Maximum Heart Rate (MHR) using your age and gender through established formulas. Then, we apply a specific percentage range based on your chosen fitness level to find your target beats per minute. This step-by-step method ensures the zones match your physical ability.

This widely accepted method ensures your training zones are specific to your physiology, helping you train safely and effectively.

What Your Anaerobic Heart Rate Means

This number tells you the exact beats per minute (bpm) required to push your body into high-intensity mode. It is the specific range where you build speed, power, and endurance.

HIIT Sessions

Stay in this zone for 30 to 90 seconds during high-intensity intervals. This approach maximizes calorie burn and significantly improves muscle power. Most adults will see a range between 150 and 180 bpm for these workouts.

Speed Work

Run or cycle at this rate for short bursts to improve your top-end speed. Aim to reach the upper limit of your zone, often 170 to 190 bpm for trained athletes, for 1 to 2 minutes followed by rest.

Lactate Threshold

Training here raises the point where your muscles fatigue. This allows you to perform harder for longer periods without getting tired quickly during competitions.

Important: Your heart rate varies daily due to stress, hydration, and sleep. Do not ignore signs of dizziness or extreme pain, even if your heart rate is within the target zone.

This tool is for informational purposes only and is not medical advice. Always consult a healthcare provider before starting a new high-intensity exercise program to ensure it is safe for your specific health conditions.