How to Calculate Maximum Heart Rate Percentage

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Target Heart Rate Calculator

Measure your pulse when you first wake up in the morning.
Standard moderate exercise is usually 50-70%. Vigorous is 70-85%.

How to Calculate Maximum Heart Rate Percentage

Understanding your heart rate zones is crucial for effective cardiovascular training. Whether you are aiming for fat loss, endurance improvement, or peak athletic performance, training at the correct intensity ensures you reach your goals safely and efficiently.

The Karvonen Formula vs. The Standard Method

Most basic calculators simply subtract your age from 220 to find your Maximum Heart Rate (MHR), and then multiply that by a percentage. While simple, this method ignores your individual fitness level.

Our calculator utilizes the Karvonen Formula, which is considered more accurate because it incorporates your Resting Heart Rate (RHR). By factoring in your RHR, the calculation determines your "Heart Rate Reserve" (HRR)—the difference between your maximum and resting rates.

The formula used is:

  • MHR = 220 – Age
  • HRR = MHR – Resting Heart Rate
  • Target HR = (HRR × Intensity %) + Resting Heart Rate

Understanding Heart Rate Zones

Different intensity percentages correspond to different metabolic states. Here is a breakdown of the standard training zones:

Zone Intensity (%) Benefit
Zone 1 (Warm Up) 50% – 60% Improves overall health and aids recovery.
Zone 2 (Fat Burn) 60% – 70% Improves basic endurance and fat burning.
Zone 3 (Aerobic) 70% – 80% Improves aerobic fitness and cardiovascular strength.
Zone 4 (Anaerobic) 80% – 90% Increases maximum performance capacity.
Zone 5 (Maximum) 90% – 100% Develops maximum speed and sprinting power.

Why Resting Heart Rate Matters

Your resting heart rate is a strong indicator of your cardiovascular health. As you become fitter, your heart becomes more efficient, pumping more blood per beat, which typically lowers your resting heart rate. By updating your RHR in this calculator regularly, you ensure your training zones adjust as your fitness improves.

function calculateHeartRate() { // 1. Get input values var age = document.getElementById("inputAge").value; var rhr = document.getElementById("inputRestingHR").value; var intensity = document.getElementById("inputIntensity").value; var resultDiv = document.getElementById("hr-result"); // 2. Validate inputs if (age === "" || isNaN(age) || age <= 0) { alert("Please enter a valid age."); return; } if (rhr === "" || isNaN(rhr) || rhr <= 0) { alert("Please enter a valid resting heart rate."); return; } if (intensity === "" || isNaN(intensity) || intensity 100) { alert("Please enter a valid intensity percentage (1-100)."); return; } // Parse floats to ensure math works correctly age = parseFloat(age); rhr = parseFloat(rhr); intensity = parseFloat(intensity); // 3. Calculation Logic (Karvonen Method) // MHR = 220 – Age var mhr = 220 – age; // Heart Rate Reserve (HRR) = MHR – Resting HR var hrr = mhr – rhr; // Target HR = (HRR * %Intensity) + Resting HR var targetHR = (hrr * (intensity / 100)) + rhr; // 4. Determine Zone Name var zoneName = ""; if (intensity < 60) zoneName = "Warm Up / Recovery"; else if (intensity < 70) zoneName = "Fat Burning"; else if (intensity < 80) zoneName = "Aerobic / Cardio"; else if (intensity < 90) zoneName = "Anaerobic"; else zoneName = "Maximum Effort"; // 5. Display Results resultDiv.style.display = "block"; resultDiv.innerHTML = `

Calculation Results

Max Heart Rate (MHR)
${Math.round(mhr)} BPM
Heart Rate Reserve
${Math.round(hrr)} BPM
Target Heart Rate
${Math.round(targetHR)} BPM
At ${intensity}% intensity, you are in the ${zoneName} zone. `; }

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