Heart Rate Online Calculator

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Heart Rate Calculator

Tanaka (208 – 0.7 * Age) Fox (220 – Age)

Understanding Heart Rate and Your Training Zones

Your heart rate is a vital sign that reflects how hard your cardiovascular system is working. During exercise, monitoring your heart rate helps you understand your effort level and ensure you're training effectively and safely. It's commonly used to determine target heart rate zones for different fitness goals, such as fat burning, aerobic conditioning, and anaerobic performance.

Maximum Heart Rate (MHR)

Maximum heart rate is the highest number of times your heart can beat in one minute during maximal exertion. It's a foundational metric for calculating training zones. There are several formulas to estimate MHR, with the Tanaka and Fox formulas being among the most popular:

  • Tanaka Formula: 208 – (0.7 × Age)
  • Fox Formula: 220 – Age

The Tanaka formula is generally considered more accurate for a wider range of ages.

Target Heart Rate Zones

Once you have an estimate of your maximum heart rate, you can calculate your target heart rate zones based on the desired intensity of your workout. These zones are typically expressed as a percentage of your MHR.

  • Very Light (50-60% of MHR): Beneficial for warm-ups, cool-downs, and active recovery.
  • Light (60-70% of MHR): Primarily burns fat and improves aerobic fitness.
  • Moderate (70-80% of MHR): Builds aerobic capacity and improves cardiovascular endurance.
  • Hard (80-90% of MHR): Improves anaerobic threshold and high-intensity endurance.
  • Maximum (90-100% of MHR): Improves speed and anaerobic performance; should be used sparingly.

How to Use This Calculator

Enter your age and select your preferred formula for estimating maximum heart rate. Then, input the percentage of intensity you wish to train at. The calculator will provide you with your target heart rate in beats per minute (BPM) for that specific intensity. This tool is an excellent way to guide your workouts and ensure you're exercising in the optimal zone for your fitness goals.

Example Calculation:

Let's say you are 30 years old and want to train at 70% intensity using the Tanaka formula.

  • Estimated Max Heart Rate (Tanaka): 208 – (0.7 * 30) = 208 – 21 = 187 BPM
  • Target Heart Rate (70% intensity): 187 BPM * 0.70 = 130.9 BPM

So, for a 30-year-old training at 70% intensity using the Tanaka formula, the target heart rate is approximately 131 BPM.

function calculateHeartRate() { var age = parseFloat(document.getElementById("age").value); var intensityPercentage = parseFloat(document.getElementById("intensityPercentage").value); var maxHeartRateFormula = document.getElementById("maxHeartRateFormula").value; var resultDiv = document.getElementById("result"); resultDiv.innerHTML = ""; // Clear previous results if (isNaN(age) || age 120) { resultDiv.innerHTML = "Please enter a valid age."; return; } if (isNaN(intensityPercentage) || intensityPercentage 100) { resultDiv.innerHTML = "Please enter a valid intensity percentage between 0 and 100."; return; } var maxHeartRate; if (maxHeartRateFormula === "tanaka") { maxHeartRate = 208 – (0.7 * age); } else { // fox maxHeartRate = 220 – age; } var targetHeartRate = maxHeartRate * (intensityPercentage / 100); resultDiv.innerHTML = "
" + "Estimated Maximum Heart Rate: " + maxHeartRate.toFixed(1) + " BPM" + "Target Heart Rate at " + intensityPercentage + "% Intensity: " + targetHeartRate.toFixed(1) + " BPM" + "
"; } .calculator-container { font-family: sans-serif; border: 1px solid #ccc; padding: 20px; border-radius: 8px; max-width: 500px; margin: 20px auto; background-color: #f9f9f9; } .calculator-title { text-align: center; margin-bottom: 20px; color: #333; } .input-group { margin-bottom: 15px; display: flex; flex-direction: column; } .input-group label { margin-bottom: 5px; font-weight: bold; color: #555; } .input-group input[type="number"], .input-group select { padding: 10px; border: 1px solid #ccc; border-radius: 4px; font-size: 1rem; } .calculator-container button { display: block; width: 100%; padding: 12px 20px; background-color: #4CAF50; color: white; border: none; border-radius: 4px; font-size: 1.1rem; cursor: pointer; transition: background-color 0.3s ease; } .calculator-container button:hover { background-color: #45a049; } #result { margin-top: 20px; padding: 15px; background-color: #e9e9e9; border-radius: 4px; text-align: center; color: #333; } .calculator-output p { margin: 5px 0; font-size: 1.1rem; } .article-content { font-family: sans-serif; line-height: 1.6; max-width: 800px; margin: 30px auto; padding: 20px; border: 1px solid #eee; background-color: #fff; border-radius: 8px; } .article-content h2, .article-content h3, .article-content h4 { color: #333; margin-bottom: 15px; } .article-content ul { margin-bottom: 15px; padding-left: 20px; } .article-content li { margin-bottom: 8px; }

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