Mhr Heart Rate Calculator

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Maximum Heart Rate (MHR) Calculator

Calculate your max heart rate and training zones instantly.

Fox Formula (Standard: 220 – Age) Tanaka Formula (208 – 0.7 × Age) Gulati Formula (Women: 206 – 0.88 × Age)
Estimated Maximum Heart Rate
0 BPM

Target Heart Rate Training Zones

Zone Intensity Range (BPM) Benefit
function calculateMHR() { var ageInput = document.getElementById('ageInput'); var age = parseFloat(ageInput.value); var method = document.getElementById('formulaMethod').value; var resultArea = document.getElementById('result-area'); var mhrDisplay = document.getElementById('mhrResult'); var formulaDisplay = document.getElementById('formulaUsed'); var zonesBody = document.getElementById('zonesBody'); // Validation if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } var mhr = 0; var formulaText = ""; // Calculate MHR based on selected method if (method === 'tanaka') { mhr = 208 – (0.7 * age); formulaText = "Formula Used: Tanaka (208 – 0.7 × Age)"; } else if (method === 'gulati') { mhr = 206 – (0.88 * age); formulaText = "Formula Used: Gulati (206 – 0.88 × Age)"; } else { // Default Fox mhr = 220 – age; formulaText = "Formula Used: Fox (220 – Age)"; } mhr = Math.round(mhr); // Display MHR mhrDisplay.innerHTML = mhr + " BPM"; formulaDisplay.textContent = formulaText; // Calculate Zones var zones = [ { name: "Zone 1", class: "zone-1", intensity: "50% – 60%", min: Math.round(mhr * 0.50), max: Math.round(mhr * 0.60), benefit: "Warm up / Recovery" }, { name: "Zone 2", class: "zone-2", intensity: "60% – 70%", min: Math.round(mhr * 0.60), max: Math.round(mhr * 0.70), benefit: "Fat Burning / Endurance" }, { name: "Zone 3", class: "zone-3", intensity: "70% – 80%", min: Math.round(mhr * 0.70), max: Math.round(mhr * 0.80), benefit: "Aerobic Capacity" }, { name: "Zone 4", class: "zone-4", intensity: "80% – 90%", min: Math.round(mhr * 0.80), max: Math.round(mhr * 0.90), benefit: "Anaerobic Threshold" }, { name: "Zone 5", class: "zone-5", intensity: "90% – 100%", min: Math.round(mhr * 0.90), max: mhr, benefit: "Maximum Effort / Speed" } ]; // Clear previous table rows zonesBody.innerHTML = ""; // Populate table for (var i = 0; i < zones.length; i++) { var z = zones[i]; var row = "" + "" + z.name + "" + "" + z.intensity + "" + "" + z.min + " – " + z.max + " BPM" + "" + z.benefit + "" + ""; zonesBody.innerHTML += row; } // Show results resultArea.style.display = "block"; }

Understanding Maximum Heart Rate (MHR)

Maximum Heart Rate (MHR) is the highest number of beats per minute (BPM) your heart can pump under maximum stress. Determining your MHR is the foundational step in creating effective heart rate training zones, which help optimize your workouts for fat loss, endurance, or speed.

While the most accurate way to determine MHR is a clinical stress test, mathematical formulas provide a reliable estimate for most individuals to begin their training journey.

Formulas Used in This Calculator

This calculator offers three different methods to estimate your Maximum Heart Rate based on scientific research:

  • The Fox Formula (220 – Age): This is the most widely used and simplest formula. It provides a good general baseline for the average population but can sometimes underestimate MHR for fit older adults.
  • The Tanaka Formula (208 – 0.7 × Age): Developed in 2001, this formula is often considered more accurate for adults over the age of 40. It accounts for the non-linear decline of heart rate as we age.
  • The Gulati Formula (206 – 0.88 × Age): Research has shown that the standard 220-age formula often overestimates MHR for women. The Gulati formula is specifically calibrated for female physiology to provide a more precise estimate.

Heart Rate Training Zones Explained

Once you know your MHR, you can utilize specific "zones" to target different physiological adaptations:

Zone 1: Very Light (50-60% MHR)

Used for warm-ups, cool-downs, and active recovery. Training in this zone helps with recovery and prepares your body for more intense activity without placing significant stress on the cardiovascular system.

Zone 2: Light (60-70% MHR)

Often called the "Fat Burning Zone." In this range, your body primarily uses fat as a fuel source. It is excellent for building basic endurance and can be sustained for long durations.

Zone 3: Moderate (70-80% MHR)

The aerobic zone. This improves your blood circulation and the efficiency of your heart. Training here will improve your cardiovascular capacity and endurance for running or cycling.

Zone 4: Hard (80-90% MHR)

The anaerobic zone. At this intensity, your body begins to produce lactic acid faster than it can clear it. Training here improves your lactate threshold, allowing you to sustain high speeds for longer.

Zone 5: Maximum (90-100% MHR)

This is your peak performance zone, usually sustainable for only very short bursts (sprints). It is used to develop speed and neuromuscular power.

Safety Note

These figures are estimates. Factors such as genetics, medications (like beta-blockers), and fitness level can influence your actual maximum heart rate. Always consult with a healthcare professional before starting a new high-intensity exercise regimen.

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