Target Heart Rate Calculator
To calculate your target heart rate for exercise, you first need to determine your maximum heart rate. A common formula for estimating maximum heart rate is 220 minus your age. Once you have your maximum heart rate, you can then calculate your target heart rate zones, typically ranging from 50% to 85% of your maximum heart rate. These zones represent different exercise intensities:
50-60% of Max Heart Rate: Light intensity, good for warm-ups, cool-downs, and recovery.60-70% of Max Heart Rate: Moderate intensity, good for building aerobic fitness.70-85% of Max Heart Rate: Vigorous intensity, excellent for improving cardiovascular health and endurance.
Your Age:
Years
Target Intensity Zone:
50% (Light)
60% (Light/Moderate)
70% (Moderate)
80% (Vigorous)
85% (Vigorous)
Calculate Target Heart Rate
function calculateTargetHeartRate() {
var age = document.getElementById("age").value;
var intensity = document.getElementById("intensity").value;
var resultDiv = document.getElementById("result");
resultDiv.innerHTML = ""; // Clear previous results
if (isNaN(age) || age <= 0) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
// Calculate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
// Calculate Target Heart Rate (THR)
var targetHeartRate = maxHeartRate * (intensity / 100);
resultDiv.innerHTML =
"Your Estimated Maximum Heart Rate:
" + maxHeartRate.toFixed(0) + " bpm " +
"For an intensity of " + intensity + "% of your Maximum Heart Rate, your target heart rate is approximately:
" + targetHeartRate.toFixed(0) + " bpm ";
}
.heart-rate-calculator {
font-family: sans-serif;
border: 1px solid #ccc;
padding: 20px;
border-radius: 8px;
max-width: 500px;
margin: 20px auto;
background-color: #f9f9f9;
}
.heart-rate-calculator h2 {
text-align: center;
margin-bottom: 15px;
color: #333;
}
.heart-rate-calculator p {
margin-bottom: 15px;
line-height: 1.6;
color: #555;
}
.heart-rate-calculator ul {
margin-bottom: 15px;
padding-left: 20px;
color: #555;
}
.heart-rate-calculator li {
margin-bottom: 8px;
}
.input-section {
display: flex;
align-items: center;
margin-bottom: 15px;
}
.input-section label {
flex: 1;
margin-right: 10px;
font-weight: bold;
color: #333;
}
.input-section input[type="number"],
.input-section select {
padding: 8px;
border: 1px solid #ccc;
border-radius: 4px;
width: 100px;
box-sizing: border-box;
}
.input-section span {
margin-left: 10px;
color: #666;
}
.heart-rate-calculator button {
display: block;
width: 100%;
padding: 10px;
background-color: #4CAF50;
color: white;
border: none;
border-radius: 4px;
cursor: pointer;
font-size: 16px;
transition: background-color 0.3s ease;
}
.heart-rate-calculator button:hover {
background-color: #45a049;
}
.result-section {
margin-top: 20px;
padding: 15px;
border: 1px solid #d4edda;
background-color: #d4edda;
color: #155724;
border-radius: 4px;
text-align: center;
}
.result-section p {
margin: 0;
font-size: 1.1em;
}
.result-section strong {
color: #000;
}