Gelish Max Heart Rate Calculator

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Gelish Max Heart Rate Calculator

Accurate MHR estimation for fitness training

Please enter a valid age between 10 and 120.
Estimated Maximum Heart Rate
0 BPM

Formula: 207 – (0.7 × Age)

Target Heart Rate Training Zones

Zone Intensity Range (BPM) Benefit

Understanding the Gelish Equation

The Gelish Max Heart Rate Calculator utilizes a specific formula developed to provide a more accurate estimation of Maximum Heart Rate (MHR) compared to the traditional "220 minus Age" rule. The formula was derived from a meta-analysis of age-predicted maximum heart rate, making it particularly useful for a broader range of demographics, including older adults and fitness enthusiasts who find standard formulas inaccurate.

The Formula

While the standard Fox formula is simply 220 - Age, the Gelish equation (published by Gellish et al. in 2007) is calculated as:

MHR = 207 – (0.7 × Age)

This regression equation tends to estimate a slightly higher maximum heart rate for older individuals, preventing them from training at intensities that are too low to elicit a training effect.

Why Heart Rate Zones Matter

Knowing your Maximum Heart Rate is the first step in establishing Target Heart Rate Zones. These zones allow you to tailor your workout intensity to specific goals, such as fat burning, cardiovascular endurance, or peak performance.

  • Zone 1 (50-60%): Very light intensity. Used for warm-ups and recovery.
  • Zone 2 (60-70%): Light intensity. Improves basic endurance and fat burning.
  • Zone 3 (70-80%): Moderate intensity. Improves aerobic fitness and blood circulation.
  • Zone 4 (80-90%): Hard intensity. Increases maximum performance capacity.
  • Zone 5 (90-100%): Maximum intensity. Develops maximum performance and speed (short bursts).

Accuracy and Limitations

While the Gelish equation is statistically more robust than the Fox formula, it is still an estimation based on population averages. Genetics, medication, and individual fitness levels can cause your actual maximum heart rate to deviate by 10-20 beats per minute. For the most precise measurement, a clinical stress test conducted by a medical professional is recommended.

Disclaimer: This calculator is for educational purposes only. Always consult with a physician before starting a new exercise program, especially if you have pre-existing health conditions.

function calculateGelishMHR() { // 1. Get Input var ageInput = document.getElementById('inputAge'); var ageValue = parseFloat(ageInput.value); var errorDiv = document.getElementById('ageError'); var resultsArea = document.getElementById('gelish-results-area'); // 2. Validate Input if (isNaN(ageValue) || ageValue 120) { errorDiv.style.display = 'block'; resultsArea.style.display = 'none'; return; } else { errorDiv.style.display = 'none'; } // 3. Calculate Gelish MHR // Formula: 207 – (0.7 * Age) var mhr = 207 – (0.7 * ageValue); var roundedMHR = Math.round(mhr); // 4. Update MHR Display document.getElementById('resultMHR').innerHTML = roundedMHR + ' BPM'; // 5. Calculate Zones // Zone 1: 50-60% var z1_min = Math.round(roundedMHR * 0.50); var z1_max = Math.round(roundedMHR * 0.60); // Zone 2: 60-70% var z2_min = Math.round(roundedMHR * 0.60); var z2_max = Math.round(roundedMHR * 0.70); // Zone 3: 70-80% var z3_min = Math.round(roundedMHR * 0.70); var z3_max = Math.round(roundedMHR * 0.80); // Zone 4: 80-90% var z4_min = Math.round(roundedMHR * 0.80); var z4_max = Math.round(roundedMHR * 0.90); // Zone 5: 90-100% var z5_min = Math.round(roundedMHR * 0.90); var z5_max = roundedMHR; // 6. Generate Table HTML var tableHtml = "; tableHtml += ''; tableHtml += 'Zone 5'; tableHtml += 'Maximum (90-100%)'; tableHtml += '' + z5_min + ' – ' + z5_max + ' bpm'; tableHtml += 'Speed & Power'; tableHtml += ''; tableHtml += ''; tableHtml += 'Zone 4'; tableHtml += 'Hard (80-90%)'; tableHtml += '' + z4_min + ' – ' + z4_max + ' bpm'; tableHtml += 'Anaerobic Capacity'; tableHtml += ''; tableHtml += ''; tableHtml += 'Zone 3'; tableHtml += 'Moderate (70-80%)'; tableHtml += '' + z3_min + ' – ' + z3_max + ' bpm'; tableHtml += 'Aerobic Fitness'; tableHtml += ''; tableHtml += ''; tableHtml += 'Zone 2'; tableHtml += 'Light (60-70%)'; tableHtml += '' + z2_min + ' – ' + z2_max + ' bpm'; tableHtml += 'Fat Burning & Endurance'; tableHtml += ''; tableHtml += ''; tableHtml += 'Zone 1'; tableHtml += 'Very Light (50-60%)'; tableHtml += '' + z1_min + ' – ' + z1_max + ' bpm'; tableHtml += 'Warm up & Recovery'; tableHtml += ''; // 7. Inject Table document.getElementById('zonesTableBody').innerHTML = tableHtml; // 8. Show Results resultsArea.style.display = 'block'; }

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