Calculating Target Heart Rate Worksheet

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Target Heart Rate Calculator

Your Target Heart Rate Zones:

Moderate Intensity Zone: — bpm

Vigorous Intensity Zone: — bpm

Understanding Your Target Heart Rate

Regular physical activity is crucial for maintaining good health, and understanding your target heart rate zones can help you exercise more effectively and safely. Your target heart rate is a range that reflects how hard your body is working during aerobic exercise.

How is Target Heart Rate Calculated?

The most common method for calculating target heart rate zones is based on your Maximum Heart Rate (MHR). A widely used formula to estimate MHR is:

MHR = 220 – Age

Once your MHR is estimated, your target heart rate zones are calculated as a percentage of your MHR:

  • Moderate Intensity Zone: 50% to 70% of your MHR. This is a good range for improving cardiovascular fitness and for longer duration activities.
  • Vigorous Intensity Zone: 70% to 85% of your MHR. Exercising in this zone can improve aerobic capacity more rapidly and is suitable for shorter, more intense workouts.

Why is it Important?

Exercising within your target heart rate zones ensures you are challenging your cardiovascular system appropriately. Working too hard can increase the risk of injury or overexertion, while not working hard enough may not provide optimal health benefits. This calculator provides a simple way to determine your personalized zones.

Disclaimer: This calculator provides estimated target heart rate zones. It is always recommended to consult with a healthcare professional or a certified fitness trainer before starting any new exercise program, especially if you have any underlying health conditions.

function calculateTargetHeartRate() { var ageInput = document.getElementById("age"); var age = parseFloat(ageInput.value); var resultsDiv = document.getElementById("results"); var moderateZoneSpan = document.getElementById("moderateZone"); var vigorousZoneSpan = document.getElementById("vigorousZone"); // Clear previous results moderateZoneSpan.textContent = "– bpm"; vigorousZoneSpan.textContent = "– bpm"; if (isNaN(age) || age = 120) { alert("Please enter a valid age between 1 and 119."); return; } // Estimate Maximum Heart Rate (MHR) var maxHeartRate = 220 – age; // Calculate Moderate Intensity Zone (50% – 70% of MHR) var moderateMin = Math.round(maxHeartRate * 0.50); var moderateMax = Math.round(maxHeartRate * 0.70); // Calculate Vigorous Intensity Zone (70% – 85% of MHR) var vigorousMin = Math.round(maxHeartRate * 0.70); var vigorousMax = Math.round(maxHeartRate * 0.85); moderateZoneSpan.textContent = moderateMin + " – " + moderateMax + " bpm"; vigorousZoneSpan.textContent = vigorousMin + " – " + vigorousMax + " bpm"; }

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