Fox Formula (Standard: 220 – Age)
Tanaka Formula (208 – 0.7 × Age)
Gulati Formula (Women: 206 – 0.88 × Age)
Gellish Formula (207 – 0.7 × Age)
Estimated Maximum Heart Rate
0BPM
Based on your max heart rate, here are your training zones:
Zone
Intensity
Range (BPM)
Benefit
How to Calculate Max HR Rate
Understanding your Maximum Heart Rate (MHR) is crucial for designing an effective and safe cardiovascular training program. Your MHR represents the highest number of beats per minute (BPM) your heart can achieve under maximum physical stress. While a clinical stress test is the most accurate method, mathematical formulas provide a reliable estimate for most individuals.
Common Formulas Used
There are several methods to calculate max HR rate, each tailored to different demographics:
Fox Formula (220 – Age): The most widely used and simplest formula. It provides a good general baseline but can overestimate for younger people and underestimate for older adults.
Tanaka Formula (208 – (0.7 × Age)): Often considered more accurate for adults over the age of 40. It accounts for the non-linear decline in heart rate as we age.
Gulati Formula (206 – (0.88 × Age)): Research suggests this formula is more accurate specifically for women, as the standard Fox formula often overestimates MHR in females.
Gellish Formula (207 – (0.7 × Age)): A refined version of the linear equation that offers a slightly different curve than Tanaka, often used in clinical settings.
Understanding Heart Rate Training Zones
Once you calculate your max HR rate, you can determine your target training zones. Training in specific zones elicits different physiological adaptations:
Zone 1 (Very Light, 50-60%): ideal for warm-ups, cool-downs, and active recovery. Helps with blood flow and muscle recovery.
Zone 2 (Light, 60-70%): The "fat burning" zone. Builds basic endurance and metabolic efficiency. You should be able to hold a conversation easily.
Zone 3 (Moderate, 70-80%): Improves aerobic fitness and blood circulation in skeletal muscles. Breathing becomes harder here.
Zone 4 (Hard, 80-90%): Increases anaerobic tolerance and high-speed endurance. Sustainable only for shorter periods.
Zone 5 (Maximum, 90-100%): Develops maximum performance and speed. Typically used for short interval training (HIIT).
Factors Affecting Max Heart Rate
While age is the primary factor in these calculations, your actual max heart rate can be influenced by genetics, altitude, and medication (such as beta-blockers). It is important to note that MHR does not significantly change with fitness level; however, your resting heart rate usually decreases as you get fitter.
Disclaimer: This calculator provides an estimate. Always consult with a healthcare professional or fitness expert before beginning a new high-intensity training regimen.
function calculateMaxHR() {
var ageInput = document.getElementById('calcAge');
var formulaSelect = document.getElementById('calcFormula');
var resultContainer = document.getElementById('mhrResultContainer');
var mhrDisplay = document.getElementById('mhrValue');
var zonesBody = document.getElementById('mhrZonesBody');
var age = parseFloat(ageInput.value);
var formula = formulaSelect.value;
// Validation
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 1 and 120.");
resultContainer.style.display = 'none';
return;
}
// Calculate MHR
var maxHR = 0;
if (formula === 'fox') {
maxHR = 220 – age;
} else if (formula === 'tanaka') {
maxHR = 208 – (0.7 * age);
} else if (formula === 'gulati') {
maxHR = 206 – (0.88 * age);
} else if (formula === 'gellish') {
maxHR = 207 – (0.7 * age);
}
maxHR = Math.round(maxHR);
// Update Result
mhrDisplay.textContent = maxHR;
resultContainer.style.display = 'block';
// Calculate Zones
var zones = [
{ pct: "90-100%", name: "Zone 5 (Max)", range: Math.round(maxHR * 0.9) + " – " + maxHR, desc: "Performance/Speed", class: "zone-5" },
{ pct: "80-90%", name: "Zone 4 (Hard)", range: Math.round(maxHR * 0.8) + " – " + Math.round(maxHR * 0.9), desc: "Anaerobic Capacity", class: "zone-4" },
{ pct: "70-80%", name: "Zone 3 (Moderate)", range: Math.round(maxHR * 0.7) + " – " + Math.round(maxHR * 0.8), desc: "Aerobic Fitness", class: "zone-3" },
{ pct: "60-70%", name: "Zone 2 (Light)", range: Math.round(maxHR * 0.6) + " – " + Math.round(maxHR * 0.7), desc: "Fat Burning", class: "zone-2" },
{ pct: "50-60%", name: "Zone 1 (Very Light)", range: Math.round(maxHR * 0.5) + " – " + Math.round(maxHR * 0.6), desc: "Warm Up / Recovery", class: "zone-1" }
];
// Build Table HTML
var tableHtml = "";
for (var i = 0; i < zones.length; i++) {
var z = zones[i];
tableHtml += "