Fox Formula (Standard: 220 – Age)
Tanaka Formula (208 – 0.7 × Age)
Gellish Formula (207 – 0.7 × Age)
Estimated Maximum Heart Rate
0 bpm
Target Heart Rate Training Zones
Based on your maximum heart rate, here are your optimal training zones:
Zone
Intensity
Range (bpm)
Benefit
How to Calculate Maximum Heart Rate While Exercising
Understanding your Maximum Heart Rate (MHR) is crucial for designing an effective and safe exercise program. Whether you are an elite athlete or just starting your fitness journey, your MHR serves as the baseline for determining your specific training zones. By exercising within specific percentages of your MHR, you can target fat loss, endurance, or anaerobic capacity more effectively.
The Logic Behind Maximum Heart Rate
Your maximum heart rate represents the highest number of beats per minute (bpm) your heart can achieve during maximum physical exertion. As we age, our MHR naturally decreases. While the most accurate way to determine MHR is a clinical stress test, mathematical formulas provide a reliable estimate for the general population to ensure they are exercising at the right intensity.
Formulas Used in This Calculator
This calculator offers three different methods to estimate your max heart rate:
The Fox Formula (220 – Age): The most widely used and simplest formula. It provides a good general baseline for most people.
The Tanaka Formula (208 – (0.7 × Age)): Often considered more accurate for healthy adults over the age of 40.
The Gellish Formula (207 – (0.7 × Age)): A refined version that tracks closely with the Tanaka formula but is sometimes preferred in sports science contexts.
Understanding Heart Rate Zones
Once you calculate your maximum heart rate while exercising, you can break your training down into five distinct zones:
Zone 1 (50-60%): Very light intensity. Used for warm-ups and recovery. Helps with blood flow and muscle recovery.
Zone 2 (60-70%): Light intensity. This is the "fat-burning" zone where the body learns to use fat as fuel more efficiently. Ideal for long, slow endurance.
Zone 3 (70-80%): Moderate intensity. Improves aerobic capacity and blood circulation. This is usually a sustainable pace for running or cycling.
Zone 4 (80-90%): Hard intensity. Pushes the anaerobic threshold. You will breathe hard and only be able to speak in short phrases.
Zone 5 (90-100%): Maximum effort. Sustainable for only very short bursts (sprints). Improves speed and neuromuscular power.
Safety Considerations
Please note that these calculations are estimates. Genetics, medications (like beta-blockers), and fitness levels can influence your actual maximum heart rate. If you are new to exercising or have existing heart conditions, consult a healthcare professional before training at vigorous intensities (Zone 4 or 5).
function calculateHeartRate() {
// 1. Get input values
var ageInput = document.getElementById('inputAge');
var formulaSelect = document.getElementById('formulaSelect');
var age = parseFloat(ageInput.value);
var formula = formulaSelect.value;
var ageError = document.getElementById('ageError');
var resultsDiv = document.getElementById('results');
// 2. Validation
if (isNaN(age) || age 100) {
ageError.style.display = 'block';
resultsDiv.style.display = 'none';
return;
} else {
ageError.style.display = 'none';
}
// 3. Calculate MHR based on selected formula
var mhr = 0;
if (formula === 'fox') {
mhr = 220 – age;
} else if (formula === 'tanaka') {
mhr = 208 – (0.7 * age);
} else if (formula === 'gellish') {
mhr = 207 – (0.7 * age);
}
mhr = Math.round(mhr);
// 4. Calculate Zones
var zone1Min = Math.round(mhr * 0.50);
var zone1Max = Math.round(mhr * 0.60);
var zone2Min = Math.round(mhr * 0.60);
var zone2Max = Math.round(mhr * 0.70);
var zone3Min = Math.round(mhr * 0.70);
var zone3Max = Math.round(mhr * 0.80);
var zone4Min = Math.round(mhr * 0.80);
var zone4Max = Math.round(mhr * 0.90);
var zone5Min = Math.round(mhr * 0.90);
var zone5Max = mhr;
// 5. Update HTML Output
document.getElementById('displayMHR').innerHTML = mhr + ' bpm';
var tableHtml = ";
// Zone 1
tableHtml += '