Min Max Heart Rate Calculator

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Min Max Heart Rate Calculator

Calculate your Maximum Heart Rate (MHR) and training zones based on age and resting heart rate.

*Used for the Karvonen Method (more accurate). Count beats for 60s while relaxed.

Fox Formula (220 – Age) – Standard Tanaka Formula (208 – 0.7 × Age) – Modern Gellish Formula (207 – 0.7 × Age) – Alternative

Please enter a valid age between 10 and 100.

function calculateHeartRateZones() { var ageInput = document.getElementById('hr_age').value; var restingInput = document.getElementById('hr_resting').value; var formula = document.getElementById('hr_formula').value; var errorDiv = document.getElementById('hr_error'); var resultDiv = document.getElementById('hr_results'); // Reset UI errorDiv.style.display = 'none'; resultDiv.style.display = 'none'; // Validation if (!ageInput || isNaN(ageInput) || ageInput 110) { errorDiv.innerText = "Please enter a valid age between 10 and 110."; errorDiv.style.display = 'block'; return; } var age = parseFloat(ageInput); var rhr = restingInput ? parseFloat(restingInput) : 0; if (restingInput && (rhr 120)) { errorDiv.innerText = "Please enter a realistic Resting Heart Rate (30-120 bpm)."; errorDiv.style.display = 'block'; return; } // Calculate Max Heart Rate (MHR) var mhr = 0; if (formula === 'tanaka') { mhr = 208 – (0.7 * age); } else if (formula === 'gellish') { mhr = 207 – (0.7 * age); } else { // Fox mhr = 220 – age; } mhr = Math.round(mhr); // Determine Calculation Method (Karvonen vs Standard) // Karvonen: Target = ((MHR – RHR) * %) + RHR // Standard: Target = MHR * % var useKarvonen = (rhr > 0); var hrReserve = mhr – rhr; // Update Summary document.getElementById('display_mhr').innerText = mhr + " bpm"; document.getElementById('display_rhr').innerText = useKarvonen ? rhr + " bpm" : "N/A"; document.getElementById('display_hrr').innerText = useKarvonen ? hrReserve + " bpm" : "N/A"; document.getElementById('display_method').innerText = useKarvonen ? "Karvonen (Reserve)" : "Standard (% of Max)"; // Define Zones var zones = [ { name: "Zone 1", class: "hr-zone-1", intensity: "50-60%", minPct: 0.50, maxPct: 0.60, benefit: "Warm up / Recovery" }, { name: "Zone 2", class: "hr-zone-2", intensity: "60-70%", minPct: 0.60, maxPct: 0.70, benefit: "Fat Burning / Endurance" }, { name: "Zone 3", class: "hr-zone-3", intensity: "70-80%", minPct: 0.70, maxPct: 0.80, benefit: "Aerobic Capacity" }, { name: "Zone 4", class: "hr-zone-4", intensity: "80-90%", minPct: 0.80, maxPct: 0.90, benefit: "Anaerobic Threshold" }, { name: "Zone 5", class: "hr-zone-5", intensity: "90-100%", minPct: 0.90, maxPct: 1.00, benefit: "Maximum Effort" } ]; var tableBody = document.getElementById('zone_table_body'); tableBody.innerHTML = ""; for (var i = 0; i < zones.length; i++) { var zone = zones[i]; var minBpm, maxBpm; if (useKarvonen) { minBpm = Math.round((hrReserve * zone.minPct) + rhr); maxBpm = Math.round((hrReserve * zone.maxPct) + rhr); } else { minBpm = Math.round(mhr * zone.minPct); maxBpm = Math.round(mhr * zone.maxPct); } var row = "" + "" + zone.name + "" + "" + zone.intensity + "" + "" + minBpm + " – " + maxBpm + " bpm" + "" + zone.benefit + "" + ""; tableBody.innerHTML += row; } resultDiv.style.display = 'block'; }

Understanding Your Heart Rate Ranges

Calculating your minimum and maximum heart rate is essential for optimizing cardiovascular training. Whether you are an elite athlete or just starting your fitness journey, knowing your numbers helps you train safely and effectively. This calculator helps determine your Maximum Heart Rate (MHR) and breaks down your specific training zones.

How is Maximum Heart Rate Calculated?

The "Min Max Heart Rate Calculator" uses established physiological formulas to estimate the fastest rate your heart can beat under maximum exertion. While a clinical stress test is the most accurate method, mathematical formulas provide a solid baseline for general fitness.

• Fox Formula (220 – Age): The traditional standard. It is simple to calculate but can have a margin of error of +/- 10-12 bpm for older or very fit individuals.
• Tanaka Formula (208 – 0.7 × Age): Considered more accurate for a wider range of ages, specifically correcting the tendency of the Fox formula to underestimate MHR in older adults.

The Importance of Resting Heart Rate (The "Min")

Your "Minimum" heart rate typically refers to your Resting Heart Rate (RHR). This is the number of times your heart beats per minute while you are at complete rest. To get an accurate measurement, take your pulse immediately after waking up, before getting out of bed.

Why input your RHR? By entering your resting heart rate, this calculator utilizes the Karvonen Method. Unlike standard calculations that only look at your max, the Karvonen method looks at your Heart Rate Reserve (the difference between your Max and Min). This creates training zones that are tailored to your specific fitness level.

Heart Rate Training Zones Explained

Once your Max and Min heart rates are established, your training intensity is divided into five specific zones:

Zone 1: Very Light (50-60%)

Used for warm-ups, cool-downs, and active recovery. Training here aids recovery and prepares the body for more intense work.

Zone 2: Light (60-70%)

Known as the "Fat Burning Zone." Here, the body becomes efficient at oxidizing fat for fuel. It builds basic endurance and aerobic base.

Zone 3: Moderate (70-80%)

The "Aerobic Zone." This intensity improves blood circulation and the efficiency of the heart. It is the sweet spot for cardiovascular fitness improvement.

Zone 4: Hard (80-90%)

The "Anaerobic Zone." You shift from aerobic to anaerobic metabolism. This zone increases your lactate threshold, allowing you to sustain high speeds for longer.

Zone 5: Maximum (90-100%)

Maximum effort. This zone is for short bursts (interval training) and develops max performance speed. It should be used sparingly by beginners.

Example Calculation

Let's look at a 40-year-old runner with a Resting Heart Rate of 60 bpm using the Tanaka Formula:

1. Calculate Max HR: 208 – (0.7 × 40) = 180 bpm.
2. Calculate Heart Rate Reserve: 180 (Max) – 60 (Resting) = 120 bpm.
3. Calculate Zone 3 (70% Intensity): (120 × 0.70) + 60 = 144 bpm.

Without the Resting Heart Rate (Standard Method), the Zone 3 target would simply be 180 × 0.70 = 126 bpm. As you can see, accounting for the "Min" (Resting HR) provides a significantly higher and more accurate training target for fit individuals.