Elliptical Heart Rate Calculator
.ehrc-container {
font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
max-width: 800px;
margin: 0 auto;
padding: 20px;
background-color: #f9f9f9;
border-radius: 8px;
box-shadow: 0 2px 10px rgba(0,0,0,0.05);
}
.ehrc-header {
text-align: center;
margin-bottom: 30px;
}
.ehrc-header h2 {
color: #2c3e50;
margin-bottom: 10px;
}
.ehrc-calculator-wrapper {
background: #ffffff;
padding: 25px;
border-radius: 8px;
border: 1px solid #e0e0e0;
display: grid;
grid-template-columns: 1fr 1fr;
gap: 30px;
}
@media (max-width: 768px) {
.ehrc-calculator-wrapper {
grid-template-columns: 1fr;
}
}
.ehrc-input-group {
margin-bottom: 20px;
}
.ehrc-input-group label {
display: block;
margin-bottom: 8px;
font-weight: 600;
color: #34495e;
}
.ehrc-input-group input, .ehrc-input-group select {
width: 100%;
padding: 10px;
border: 1px solid #ccc;
border-radius: 4px;
font-size: 16px;
box-sizing: border-box;
}
.ehrc-input-group input:focus {
border-color: #3498db;
outline: none;
}
.ehrc-hint {
font-size: 12px;
color: #7f8c8d;
margin-top: 5px;
}
.ehrc-btn {
background-color: #e74c3c;
color: white;
border: none;
padding: 12px 20px;
font-size: 16px;
font-weight: bold;
border-radius: 4px;
cursor: pointer;
width: 100%;
transition: background-color 0.3s;
margin-top: 10px;
}
.ehrc-btn:hover {
background-color: #c0392b;
}
.ehrc-results {
background-color: #f0f3f4;
padding: 20px;
border-radius: 8px;
border-left: 5px solid #e74c3c;
}
.ehrc-result-item {
margin-bottom: 15px;
display: flex;
justify-content: space-between;
align-items: center;
}
.ehrc-result-item:last-child {
margin-bottom: 0;
border-top: 1px solid #bdc3c7;
padding-top: 15px;
font-weight: bold;
}
.ehrc-label {
color: #7f8c8d;
}
.ehrc-value {
font-weight: bold;
color: #2c3e50;
font-size: 18px;
}
.ehrc-zones-table {
width: 100%;
border-collapse: collapse;
margin-top: 20px;
font-size: 14px;
}
.ehrc-zones-table th, .ehrc-zones-table td {
padding: 8px;
text-align: left;
border-bottom: 1px solid #ddd;
}
.ehrc-zones-table th {
background-color: #ecf0f1;
color: #2c3e50;
}
.ehrc-article {
margin-top: 40px;
line-height: 1.6;
color: #444;
}
.ehrc-article h3 {
color: #2c3e50;
border-bottom: 2px solid #e74c3c;
padding-bottom: 10px;
margin-top: 30px;
}
.ehrc-article ul {
padding-left: 20px;
}
.ehrc-article li {
margin-bottom: 10px;
}
.hidden {
display: none;
}
Maximum Heart Rate (MHR):
— BPM
Heart Rate Reserve (HRR):
—
Target Zone (—):
— BPM
| Zone |
Intensity |
Range (BPM) |
Why Calculate Heart Rate for Elliptical Training?
Elliptical machines are excellent low-impact tools for cardiovascular conditioning. However, simply moving the pedals isn't enough to guarantee results. To maximize fat loss or improve aerobic capacity, you must monitor your intensity. This calculator helps you determine your target heart rate (THR) based on your age and resting physiology.
Understanding the Formulas
This calculator utilizes two primary methods depending on the data you provide:
- Standard Method (MHR): Calculated as
220 - Age. This estimates your Maximum Heart Rate and applies percentage zones directly. It is a good baseline estimate.
- Karvonen Method (HRR): If you input your Resting Heart Rate, we calculate your Heart Rate Reserve (Max HR – Resting HR). This is significantly more accurate because it accounts for your specific fitness level. The formula is:
Target HR = ((Max HR − Resting HR) × %Intensity) + Resting HR.
Elliptical Heart Rate Zones Explained
Depending on your goals, you should aim to keep your heart rate within specific ranges while on the elliptical:
- Zone 2 (Fat Burn – 60-70%): A moderate intensity pace where the body primarily uses fat stores for energy. You should be able to hold a conversation comfortably.
- Zone 3 (Aerobic – 70-80%): The sweet spot for cardiovascular improvement. Breathing becomes heavier, and this zone strengthens the heart and lungs.
- Zone 4 (Anaerobic – 80-90%): High intensity used for interval training (HIIT). This improves your VO2 Max and speed but is difficult to sustain for long periods.
Using the handles on your elliptical or a chest strap monitor ensures you stay in these zones to reach your specific fitness targets efficiently.
function calculateEllipticalZones() {
// 1. Get Inputs
var ageInput = document.getElementById('ehrc-age');
var rhrInput = document.getElementById('ehrc-rhr');
var goalInput = document.getElementById('ehrc-goal');
var resultArea = document.getElementById('ehrc-results-area');
var age = parseFloat(ageInput.value);
var rhr = parseFloat(rhrInput.value);
var goal = goalInput.value;
// 2. Validation
if (isNaN(age) || age 110) {
alert("Please enter a valid age between 10 and 110.");
return;
}
// 3. Logic Setup
var maxHR = 220 – age;
var useKarvonen = false;
// Check if RHR is valid for Karvonen formula
if (!isNaN(rhr) && rhr > 30 && rhr < 150) {
useKarvonen = true;
}
// 4. Calculate Zones
// Zones definitions: [Name, Min%, Max%]
var zones = [
{ name: "Warm Up", min: 0.50, max: 0.60 },
{ name: "Fat Burn", min: 0.60, max: 0.70 },
{ name: "Aerobic", min: 0.70, max: 0.80 },
{ name: "Anaerobic", min: 0.80, max: 0.90 },
{ name: "VO2 Max", min: 0.90, max: 1.00 }
];
var tableBodyHtml = "";
var targetMin = 0;
var targetMax = 0;
var goalLabel = "";
// Determine specific goal percentages
var goalRangeMin = 0;
var goalRangeMax = 0;
if (goal === 'moderate') {
goalRangeMin = 0.60;
goalRangeMax = 0.70;
goalLabel = "Fat Burn";
} else if (goal === 'vigorous') {
goalRangeMin = 0.70;
goalRangeMax = 0.85;
goalLabel = "Cardio Endurance";
} else {
goalRangeMin = 0.85;
goalRangeMax = 0.95;
goalLabel = "Performance Peak";
}
// Calculation Helper
function getBPM(intensity) {
if (useKarvonen) {
var hrr = maxHR – rhr;
return Math.round((hrr * intensity) + rhr);
} else {
return Math.round(maxHR * intensity);
}
}
// Generate Table Rows
for (var i = 0; i < zones.length; i++) {
var zMin = getBPM(zones[i].min);
var zMax = getBPM(zones[i].max);
var percentageLabel = Math.round(zones[i].min * 100) + "% – " + Math.round(zones[i].max * 100) + "%";
tableBodyHtml += "
" +
"| " + zones[i].name + " | " +
"" + percentageLabel + " | " +
"" + zMin + " – " + zMax + " | " +
"
";
}
// Calculate Specific Target Goal
var specificMin = getBPM(goalRangeMin);
var specificMax = getBPM(goalRangeMax);
// 5. Update DOM
document.getElementById('result-mhr').innerText = maxHR + " BPM";
if (useKarvonen) {
document.getElementById('result-hrr').innerText = (maxHR – rhr) + " BPM";
} else {
document.getElementById('result-hrr').innerText = "N/A (Req. RHR)";
}
document.getElementById('result-zone-name').innerText = goalLabel;
document.getElementById('result-target').innerText = specificMin + " – " + specificMax + " BPM";
document.getElementById('ehrc-table-body').innerHTML = tableBodyHtml;
// Show Results
resultArea.style.display = "block";
}