Workout Intensity Calculator
Calculate heart rate zones, RPE, and training intensity
Based on Karvonen Formula & ACSM Guidelines
This calculator uses the Karvonen Heart Rate Reserve (HRR) method, which is more accurate than simple %MaxHR calculations. It provides comprehensive training zones, calorie estimates, and workout recommendations based on exercise physiology research.
Calculate Your Training Intensity
Enter your personal data and workout details
Used to calculate max heart rate
Measure first thing in the morning
Percentage of Heart Rate Reserve
For calorie calculation
Total exercise time
For real-time feedback
Total hours of training per week
How to Use This Calculator
- Measure your resting heart rate first thing in the morning (before getting out of bed)
- Enter your age, resting HR, and desired training intensity
- Add your body weight and planned workout duration
- Optionally, enter your current heart rate during a workout for real-time feedback
- Review your target zones, calorie burn, and training recommendations
Pro Tip: The Karvonen method (%HRR) is more accurate than simple %Max HR calculations because it accounts for your resting heart rate, which reflects your fitness level.