Aerobic Heart Rate Calculator
Understanding Aerobic Heart Rate
Calculating your aerobic heart rate zone is crucial for effective cardiovascular training. This zone targets moderate-intensity exercise, which is excellent for improving endurance, burning fat, and enhancing overall cardiovascular health without being excessively strenuous. The Karvonen formula is a widely accepted method for determining these target heart rate zones, as it takes into account your individual fitness level by using your resting heart rate.
How it Works: The Karvonen Formula
The Karvonen formula calculates your target heart rate based on your heart rate reserve (HRR). Your HRR is the difference between your maximum heart rate and your resting heart rate.
- Maximum Heart Rate (MHR): A common estimate for MHR is 220 minus your age.
- Heart Rate Reserve (HRR): MHR – Resting Heart Rate
- Target Heart Rate (THR): (HRR * Intensity Percentage) + Resting Heart Rate
By using this formula, you can determine a specific heart rate range that corresponds to a desired intensity level, ensuring your workouts are both safe and beneficial for your aerobic fitness. For most individuals, an intensity of 60-80% of their HRR falls within the aerobic training zone.
Example Calculation:
Let's say you are 35 years old, with a resting heart rate of 65 bpm, and you want to train at 70% intensity.
- Estimated Maximum Heart Rate: 220 – 35 = 185 bpm
- Heart Rate Reserve (HRR): 185 bpm – 65 bpm = 120 bpm
- Target Heart Rate: (120 bpm * 0.70) + 65 bpm = 84 bpm + 65 bpm = 149 bpm
So, for this individual, an aerobic heart rate of approximately 149 bpm would be targeted for a 70% intensity workout.
function calculateAerobicHeartRate() {
var age = parseFloat(document.getElementById("age").value);
var restingHeartRate = parseFloat(document.getElementById("restingHeartRate").value);
var intensityPercentage = parseFloat(document.getElementById("intensityPercentage").value);
var resultDiv = document.getElementById("aerobicResult");
resultDiv.innerHTML = ""; // Clear previous results
if (isNaN(age) || isNaN(restingHeartRate) || isNaN(intensityPercentage)) {
resultDiv.innerHTML = "Please enter valid numbers for all fields.";
return;
}
if (age <= 0 || restingHeartRate <= 0 || intensityPercentage 100) {
resultDiv.innerHTML = "Please enter realistic values. Age and resting heart rate must be positive, and intensity should be between 0 and 100.";
return;
}
// Estimate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
// Calculate Heart Rate Reserve (HRR)
var heartRateReserve = maxHeartRate – restingHeartRate;
// Calculate Target Heart Rate (THR) for the given intensity
var targetHeartRate = (heartRateReserve * (intensityPercentage / 100)) + restingHeartRate;
// Display the results
resultDiv.innerHTML =
"
Your Aerobic Heart Rate Zone:
" +
"
Estimated Maximum Heart Rate: " + maxHeartRate.toFixed(0) + " bpm" +
"
Heart Rate Reserve: " + heartRateReserve.toFixed(0) + " bpm" +
"
Target Heart Rate at " + intensityPercentage + "% Intensity: " + targetHeartRate.toFixed(0) + " bpm";
}
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font-family: sans-serif;
max-width: 600px;
margin: 20px auto;
padding: 20px;
border: 1px solid #ccc;
border-radius: 8px;
box-shadow: 0 2px 4px rgba(0,0,0,0.1);
}
.aerobic-heart-rate-calculator h2 {
text-align: center;
margin-bottom: 20px;
color: #333;
}
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margin-bottom: 5px;
font-weight: bold;
color: #555;
}
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padding: 10px;
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transition: background-color 0.3s ease;
}
.calculator-inputs button:hover {
background-color: #0056b3;
}
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margin-top: 20px;
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}
.calculator-result h4 {
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}
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}
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.calculator-explanation h4 {
margin-top: 15px;
margin-bottom: 10px;
color: #333;
}
.calculator-explanation ul {
margin-left: 20px;
margin-bottom: 10px;
}