Male

Female

What is your age?

What is your height (cm)?

What is your weight (kg)?

I am on beta blockers

Your BMI is calculated to be:
Your HRmax is calculated to be:
bpm
Your target heart rates for interval training are:

During intervals: - bpm
During active rest: - bpm


Learn more about 4x4 interval training

Note! If you are on beta blockers, your maximum heart rate will be lower than the average for your age group. The magnitude of the reduction depends on your dosage, so we recommend that you test yourself to determine an accurate maximum heart rate.

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What does your HRmax mean?
HRmax is used in stress testing to uncover cardiovascular disease, and is a common means of denoting intensity for endurance training.

Find your exact HRmax
There is significant variation within age groups (±11 beats/min), so we recommend that you test yourself to find your exact HRmax.

Use your HRmax for 4x4 interval training
During intervals, your heart rate should be at 90-95% of HRmax, and during active rest it should be at approx.. 70%