Good Heart Rate Calculator

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Good Heart Rate Calculator .ghr-calculator-container { max-width: 800px; margin: 20px auto; padding: 25px; background: #ffffff; border: 1px solid #e0e0e0; border-radius: 8px; box-shadow: 0 4px 10px rgba(0,0,0,0.05); font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; } .ghr-header { text-align: center; margin-bottom: 25px; } .ghr-header h2 { color: #d32f2f; margin: 0; font-size: 24px; } .ghr-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 20px; margin-bottom: 20px; } @media (max-width: 600px) { .ghr-grid { grid-template-columns: 1fr; } } .ghr-input-group { display: flex; flex-direction: column; } .ghr-input-group label { font-weight: 600; margin-bottom: 8px; color: #333; } .ghr-input-group input, .ghr-input-group select { padding: 12px; border: 1px solid #ccc; border-radius: 4px; font-size: 16px; transition: border-color 0.3s; } .ghr-input-group input:focus { border-color: #d32f2f; outline: none; } .ghr-btn { width: 100%; padding: 15px; background-color: #d32f2f; color: white; border: none; border-radius: 4px; font-size: 18px; font-weight: bold; cursor: pointer; transition: background-color 0.3s; } .ghr-btn:hover { background-color: #b71c1c; } .ghr-results { margin-top: 25px; padding: 20px; background-color: #f9f9f9; border-radius: 6px; border-left: 5px solid #d32f2f; display: none; } .ghr-result-item { display: flex; justify-content: space-between; margin-bottom: 15px; padding-bottom: 10px; border-bottom: 1px solid #eee; } .ghr-result-item:last-child { border-bottom: none; margin-bottom: 0; } .ghr-label { color: #555; font-weight: 500; } .ghr-value { font-weight: bold; color: #d32f2f; font-size: 18px; } .ghr-note { font-size: 12px; color: #777; margin-top: 10px; text-align: center; } .ghr-article { margin-top: 40px; line-height: 1.6; color: #333; } .ghr-article h3 { color: #2c3e50; margin-top: 30px; } .ghr-article p { margin-bottom: 15px; } .ghr-article ul { margin-bottom: 20px; padding-left: 20px; } .ghr-article li { margin-bottom: 8px; } .ghr-table { width: 100%; border-collapse: collapse; margin: 20px 0; } .ghr-table th, .ghr-table td { border: 1px solid #ddd; padding: 12px; text-align: left; } .ghr-table th { background-color: #f2f2f2; }

Target Heart Rate Zone Calculator

Calculate your ideal heart rate for moderate and vigorous exercise.

Maximum Heart Rate (MHR): – bpm
Heart Rate Reserve (HRR): –
Moderate Intensity (50-70%): – bpm
Vigorous Intensity (70-85%): – bpm

Calculated using the standard 220-Age formula.

What is a Good Heart Rate?

Understanding your heart rate is a vital component of monitoring your overall health and fitness. A "good" heart rate varies depending on whether you are at rest or exercising. Generally, a lower resting heart rate (RHR) indicates more efficient heart function and better cardiovascular fitness.

For most adults, a normal resting heart rate ranges from 60 to 100 beats per minute (bpm). However, athletes often have resting heart rates as low as 40 to 60 bpm. If your resting heart rate is consistently above 100 bpm (tachycardia) or below 60 bpm (bradycardia) without being an athlete, it is advisable to consult a healthcare professional.

Target Heart Rate Zones Explained

To maximize the benefits of exercise, it is important to train within specific heart rate zones. This calculator uses two methods depending on your input:

  • Standard Method (Fox Formula): Estimates zones based solely on your age (220 – Age). This is a general guideline suitable for most beginners.
  • Karvonen Method: If you enter your Resting Heart Rate, the calculator uses the Heart Rate Reserve (HRR) formula. This is more accurate as it accounts for your specific fitness level.
Zone Intensity Benefit
Moderate (50-70%) Light sweating, can talk easily Improves basic endurance and fat burning. Good for warm-ups and recovery.
Vigorous (70-85%) Heavy breathing, short sentences Improves cardiovascular capacity (VO2 Max) and performance speed.
Maximum (90-100%) Gasping for breath Short bursts for athletic power. Sustainable for only very short periods.

How to Measure Your Resting Heart Rate

The best time to measure your resting heart rate is in the morning, right after you wake up but before you get out of bed. Place your index and middle fingers on your wrist (radial artery) or the side of your neck (carotid artery). Count the beats for 30 seconds and multiply by 2 to get your beats per minute (bpm).

function calculateHeartRate() { // 1. Get Inputs var ageInput = document.getElementById('ghrAge').value; var restingInput = document.getElementById('ghrResting').value; var resultDiv = document.getElementById('ghrResults'); var resMaxHR = document.getElementById('resMaxHR'); var resHRR = document.getElementById('resHRR'); var resModerate = document.getElementById('resModerate'); var resVigorous = document.getElementById('resVigorous'); var note = document.getElementById('calcMethodNote'); // 2. Validate Age var age = parseFloat(ageInput); if (isNaN(age) || age 110) { alert("Please enter a valid age between 10 and 110."); return; } // 3. Calculate Maximum Heart Rate (Standard Formula: 220 – Age) var maxHR = 220 – age; var restingHR = parseFloat(restingInput); var useKarvonen = !isNaN(restingHR) && restingHR > 30 && restingHR < 150; var modMin, modMax, vigMin, vigMax; // 4. Logic Branch: Standard vs Karvonen if (useKarvonen) { // Karvonen Formula // Target HR = ((MaxHR – RestingHR) * %Intensity) + RestingHR var hrr = maxHR – restingHR; // Moderate: 50% – 70% modMin = Math.round((hrr * 0.50) + restingHR); modMax = Math.round((hrr * 0.70) + restingHR); // Vigorous: 70% – 85% vigMin = Math.round((hrr * 0.70) + restingHR); vigMax = Math.round((hrr * 0.85) + restingHR); resHRR.innerText = hrr + " bpm"; note.innerText = "Calculated using the Karvonen formula (incorporating your Resting Heart Rate) for higher accuracy."; } else { // Standard Formula // Target HR = MaxHR * %Intensity // Moderate: 50% – 70% modMin = Math.round(maxHR * 0.50); modMax = Math.round(maxHR * 0.70); // Vigorous: 70% – 85% vigMin = Math.round(maxHR * 0.70); vigMax = Math.round(maxHR * 0.85); resHRR.innerText = "N/A (Enter Resting HR)"; note.innerText = "Calculated using the standard Maximum Heart Rate formula (220 – Age). Enter a Resting Heart Rate for a personalized Karvonen calculation."; } // 5. Display Results resMaxHR.innerText = maxHR + " bpm"; resModerate.innerText = modMin + " – " + modMax + " bpm"; resVigorous.innerText = vigMin + " – " + vigMax + " bpm"; resultDiv.style.display = "block"; }

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