Target Heart Rate Zone Calculation Formula

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Target Heart Rate Zone Calculator

Your Target Heart Rate Zones:

Maximum Heart Rate: — bpm

Moderate Intensity Zone (50-70% of Max HR): — bpm

Vigorous Intensity Zone (70-85% of Max HR): — bpm

Understanding Your Target Heart Rate Zones

Your target heart rate zone is a range of heartbeats per minute (bpm) that your cardiovascular exercise should aim for to get the most benefit from your workout. Exercising within this zone helps improve your cardiovascular health, endurance, and overall fitness.

The most common method for calculating your target heart rate zone is based on your maximum heart rate.

How it's Calculated:

1. Maximum Heart Rate (MHR): This is the highest number of times your heart can beat in one minute during intense exercise. A widely used formula to estimate MHR is:
MHR = 220 - Age

2. Target Heart Rate Zones: Once you have your estimated MHR, you can calculate the zones:
– Moderate Intensity Zone: Typically 50% to 70% of your MHR. This is a good zone for general fitness and aerobic conditioning. It's sustainable for longer periods.
– Vigorous Intensity Zone: Typically 70% to 85% of your MHR. This zone is more challenging and improves cardiovascular and muscular endurance more rapidly. It's ideal for improving speed and performance.

Example: For a 30-year-old individual:
– Estimated Maximum Heart Rate = 220 – 30 = 190 bpm
– Moderate Intensity Zone (50-70%) = 95 bpm to 133 bpm (190 * 0.50 to 190 * 0.70)
– Vigorous Intensity Zone (70-85%) = 133 bpm to 161.5 bpm (190 * 0.70 to 190 * 0.85)

Note: These are estimations. For personalized advice, consult a healthcare professional or certified fitness trainer.

function calculateTargetHeartRate() { var ageInput = document.getElementById("age"); var age = parseFloat(ageInput.value); var maxHeartRateSpan = document.getElementById("maxHeartRate"); var moderateZoneSpan = document.getElementById("moderateZone"); var vigorousZoneSpan = document.getElementById("vigorousZone"); // Clear previous results maxHeartRateSpan.textContent = "–"; moderateZoneSpan.textContent = "–"; vigorousZoneSpan.textContent = "–"; if (isNaN(age) || age 120) { alert("Please enter a valid age between 1 and 120."); return; } // Calculate Maximum Heart Rate var maxHeartRate = 220 – age; maxHeartRateSpan.textContent = maxHeartRate.toFixed(0); // Calculate Moderate Intensity Zone (50% – 70% of MHR) var moderateLowerBound = maxHeartRate * 0.50; var moderateUpperBound = maxHeartRate * 0.70; moderateZoneSpan.textContent = moderateLowerBound.toFixed(0) + " – " + moderateUpperBound.toFixed(0); // Calculate Vigorous Intensity Zone (70% – 85% of MHR) var vigorousLowerBound = maxHeartRate * 0.70; var vigorousUpperBound = maxHeartRate * 0.85; vigorousZoneSpan.textContent = vigorousLowerBound.toFixed(0) + " – " + vigorousUpperBound.toFixed(0); }

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