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ZonePulse
Your max heart rate and the five training zones — for warm-ups, fat-burn, endurance, threshold, and VO₂ max work.
The simple formula (220 − age) is fine for most people. The Karvonen method uses your resting heart rate for more personalised zones — great if you have a fitness tracker that knows your resting HR.
Daily energy expenditure with personalised macro splits.
OpenBody mass index with healthy-range guidance.
OpenUS Navy circumference method for body fat percentage.
OpenDaily hydration target based on weight, activity, and climate.
OpenEstimated max heart rate
188 bpm
What you entered
Estimated max heart rate
220 − 32= 188 bpmEach zone is a % range of max HR (Z1 50–60% … Z5 90–100%)
max HR × zone %= Z1: 94-113; Z2: 113-132; Z3: 132-150; Z4: 150-169; Z5: 169-188Result
Max heart rate: 188 bpm
At age 32, your estimated max heart rate is 188 bpm. Training in different zones targets different adaptations — lower zones build aerobic endurance, higher zones build speed and anaerobic capacity.