Your target heart rate zone is a range of heartbeats per minute that you should aim for during exercise to get the most benefit. It's crucial for both effectiveness and safety. The most common method to estimate this zone is by calculating your maximum heart rate (MHR) and then finding a percentage of that.
Maximum Heart Rate (MHR): This is the highest number of times your heart can beat in one minute during maximal physical exertion. A widely used, though generalized, formula to estimate MHR is: 220 – Your Age.
Target Heart Rate Zone: This zone typically falls between 50% and 85% of your MHR for moderate to vigorous activity.
Lower end (50% MHR): Good for general health, recovery, and lower-intensity aerobic activities.
Upper end (85% MHR): For more intense workouts, improving cardiovascular fitness, and endurance.
This calculator uses the simple 220-age formula for MHR and then calculates your specific target heart rate based on the intensity level you provide.
How to Use the Calculator:
Enter Your Age: Input your current age in years.
Select Intensity Level: Choose the desired intensity of your workout as a decimal. For example, 0.5 represents 50% of your maximum heart rate, 0.7 represents 70%, and 0.85 represents 85%. Moderate intensity is often around 60-70%, while vigorous is 70-85%.
Calculate: Click the button to see your calculated target heart rate for that intensity.
Always consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.
function calculateHeartRate() {
var ageInput = document.getElementById("age");
var intensityInput = document.getElementById("intensity");
var resultDiv = document.getElementById("result");
var age = parseFloat(ageInput.value);
var intensity = parseFloat(intensityInput.value);
if (isNaN(age) || age <= 0) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
if (isNaN(intensity) || intensity 1) {
resultDiv.innerHTML = "Please enter an intensity level between 0 and 1 (e.g., 0.6 for 60%).";
return;
}
// Calculate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
// Calculate Target Heart Rate
var targetHeartRate = maxHeartRate * intensity;
// Display the result
resultDiv.innerHTML = "
Your Results:
" +
"Your estimated Maximum Heart Rate (MHR): " + maxHeartRate.toFixed(0) + " bpm" +
"For an intensity of " + (intensity * 100).toFixed(0) + "%, your target heart rate is approximately: " + targetHeartRate.toFixed(0) + " bpm";
}