Exercise Intensity Calculator
Calculate your exercise intensity using heart rate, RPE, and physiological metrics
Exercise Details
1=Very easy, 10=Maximum effort
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Enter your exercise details to calculate intensity
How to Use the Exercise Intensity Calculator
Measure Current Heart Rate
During or immediately after exercise, measure your current heart rate. Use a heart rate monitor or count your pulse for 15 seconds and multiply by 4 for beats per minute.
Enter Resting Heart Rate
Input your resting heart rate measured first thing in the morning before getting out of bed. This provides a baseline for calculating heart rate reserve using the Karvonen method.
Provide Maximum Heart Rate
Enter your maximum heart rate. You can use the age-predicted formula (220 - age) or, for more accuracy, use a value determined from a stress test or all-out exercise effort.
Rate Perceived Exertion
Use the RPE scale from 1-10 to rate how hard the exercise feels. 1 is very easy (sitting), 5-6 is moderate (can talk), 8-9 is very hard (can barely speak), and 10 is maximum effort.
Review Intensity Metrics
The calculator shows your intensity as a percentage of max HR and HR reserve, places you in an intensity zone (very light to maximum), and estimates METs and calories burned per minute.
Follow Recommendations
Review the recommended duration for your current intensity zone and the training benefits. Adjust your effort to match your training goals, whether recovery, endurance, or high-intensity work.
Exercise Intensity Tips
Use Heart Rate Monitors
Use a heart rate monitor for accurate real-time intensity tracking during exercise rather than relying on pulse checks which interrupt your workout.
Apply the Talk Test
The talk test is a simple intensity gauge: you should be able to talk in sentences at moderate intensity but only speak short phrases at vigorous intensity.
Combine HR and RPE
Combine heart rate data with RPE (perceived exertion) for the most accurate intensity assessment, as heart rate can be affected by heat, fatigue, and caffeine.
Recovery Zone Benefits
Very light to light intensity (50-60% reserve) is ideal for recovery days, warm-ups, and building your aerobic base without accumulating fatigue.
Moderate Intensity Zone
Moderate intensity (60-70% reserve) is the sweet spot for fat burning and building endurance. Most of your training should be in this zone.
Vigorous Training Limits
Vigorous intensity (70-85% reserve) improves your lactate threshold and VO2 max. Limit these sessions to 2-3 times per week to avoid overtraining.
Maximum Intensity Intervals
Maximum intensity (85-100% reserve) should only be used for short intervals of 1-5 minutes with adequate recovery. This develops anaerobic power and speed.
Understanding METs
METs (metabolic equivalents) indicate energy expenditure: 1 MET is resting, 3-6 METs is moderate activity, and 6+ METs is vigorous activity useful for meeting exercise guidelines.