This calculator helps you determine your target heart rate zones for exercise, which are crucial for effective and safe training. Your target heart rate is a percentage of your maximum heart rate. The general guideline is to aim for 50-85% of your maximum heart rate during aerobic exercise.
Understanding Target Heart Rate Zones
Your maximum heart rate (MHR) is the highest number of times your heart can realistically beat in one minute during maximal exertion. A common formula to estimate MHR is 220 minus your age.
Once you know your MHR, you can calculate your target heart rate zones:
Moderate Intensity Zone (50-70% of MHR): This zone is good for building endurance and improving cardiovascular health. You should be able to talk, but not sing, during exercise in this zone.
Vigorous Intensity Zone (70-85% of MHR): This zone is for improving aerobic fitness and burning more calories. You'll likely only be able to speak a few words at a time in this zone.
It's recommended to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
function calculateTargetHeartRate() {
var age = parseFloat(document.getElementById("age").value);
var intensity = parseFloat(document.getElementById("intensity").value);
var resultDiv = document.getElementById("result");
if (isNaN(age) || age <= 0) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
if (isNaN(intensity) || intensity 100) {
resultDiv.innerHTML = "Please enter an exercise intensity between 0 and 100 percent.";
return;
}
// Estimate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
// Calculate Target Heart Rate
var targetHeartRate = (intensity / 100) * maxHeartRate;
resultDiv.innerHTML = "