Calculate your Max Heart Rate (MHR) and training zones using the Gulati Formula.
Please enter a valid age between 10 and 110.
Enter this for the Karvonen method (more accurate zones). Leave blank for standard percentage calculation.
0Estimated Max Heart Rate (BPM)
Calculated using the Gulati Formula (206 – 0.88 × Age)
Zone
Intensity
Target Range (BPM)
Why Use a Female-Specific Heart Rate Calculator?
Standard heart rate calculators often use the Fox formula (220 minus age), which was originally derived from data that was predominantly male. While useful as a general guideline, it often overestimates the maximum heart rate for women.
This calculator uses the Gulati Formula (206 – 0.88 × Age), derived from a study of over 5,000 asymptomatic women. This formula is widely considered more accurate for predicting the maximum heart rate (MHR) in women.
Understanding Your Heart Rate Zones
Training in specific heart rate zones allows you to target different fitness goals. Here is a breakdown of the zones calculated above:
Zone 1 (50-60%): Warm-up and active recovery. Ideal for beginning a workout or recovering from a hard session.
Zone 2 (60-70%): Fat burning and basic endurance. This zone improves your body's ability to use fat as fuel.
Zone 3 (70-80%): Aerobic fitness. Increases cardiovascular capacity and stamina.
Zone 4 (80-90%): Anaerobic performance. Increases maximum performance capacity for shorter sessions.
Zone 5 (90-100%): Maximum effort. Sustainable only for very short bursts; increases speed and power.
The Karvonen Method vs. Standard Method
If you entered your Resting Heart Rate (RHR), this calculator utilizes the Karvonen method. This method accounts for your specific fitness level by calculating your "Heart Rate Reserve" (Max HR – Resting HR). It generally provides more personalized training zones than simply taking a percentage of your maximum heart rate.
When to Consult a Professional
These figures are estimates. Factors such as medication, stress levels, caffeine intake, and specific medical conditions can alter your actual heart rate. Always consult with a healthcare provider before starting a new exercise regimen, especially if you have a history of heart conditions.
function calculateFemaleZones() {
// 1. Get Elements
var ageInput = document.getElementById('fhrAge');
var restingInput = document.getElementById('fhrResting');
var resultDiv = document.getElementById('fhrResult');
var ageError = document.getElementById('ageError');
var displayMHR = document.getElementById('displayMHR');
var tableBody = document.getElementById('zonesTableBody');
// 2. Parse Values
var age = parseFloat(ageInput.value);
var restingHR = parseFloat(restingInput.value);
// 3. Validation
if (isNaN(age) || age 110) {
ageError.style.display = 'block';
resultDiv.style.display = 'none';
return;
}
ageError.style.display = 'none';
// 4. Calculate Max Heart Rate (Gulati Formula: 206 – 0.88 * age)
var maxHR = 206 – (0.88 * age);
maxHR = Math.round(maxHR);
// 5. Determine Calculation Method (Karvonen vs Standard)
var useKarvonen = false;
if (!isNaN(restingHR) && restingHR > 30 && restingHR < 150) {
useKarvonen = true;
}
// 6. Define Zones
var zones = [
{ name: "Zone 1 (Warm Up)", minPct: 0.50, maxPct: 0.60 },
{ name: "Zone 2 (Fat Burn)", minPct: 0.60, maxPct: 0.70 },
{ name: "Zone 3 (Aerobic)", minPct: 0.70, maxPct: 0.80 },
{ name: "Zone 4 (Anaerobic)", minPct: 0.80, maxPct: 0.90 },
{ name: "Zone 5 (Peak)", minPct: 0.90, maxPct: 1.00 }
];
// 7. Generate Table HTML
var tableHtml = "";
for (var i = 0; i < zones.length; i++) {
var zone = zones[i];
var minBPM, maxBPM;
if (useKarvonen) {
// Karvonen: Target = ((Max – Resting) * %) + Resting
var hrReserve = maxHR – restingHR;
minBPM = Math.round((hrReserve * zone.minPct) + restingHR);
maxBPM = Math.round((hrReserve * zone.maxPct) + restingHR);
} else {
// Standard: Target = Max * %
minBPM = Math.round(maxHR * zone.minPct);
maxBPM = Math.round(maxHR * zone.maxPct);
}
tableHtml += "