Calculating your target heart rate is a fundamental aspect of safe and effective exercise. Your target heart rate zone is a range that represents a moderate to vigorous level of intensity for physical activity. Exercising within this zone helps you improve your cardiovascular fitness without overexerting yourself.
How to Calculate Your Target Heart Rate Zone:
There are a couple of common methods to estimate your target heart rate.
Method 1: Using Maximum Heart Rate (MHR)
The most common way to estimate your Maximum Heart Rate (MHR) is using the following formula:
MHR = 220 – Age
Once you have your estimated MHR, your target heart rate zone is typically between 50% and 85% of your MHR.
Moderate Intensity: 50% to 70% of MHR
Vigorous Intensity: 70% to 85% of MHR
Method 2: Using Heart Rate Reserve (HRR) – Karvonen Formula
This method is considered more accurate as it takes your Resting Heart Rate (RHR) into account.
Estimate Maximum Heart Rate (MHR): MHR = 220 – Age
For example, to find the target heart rate for 60% intensity:
Target Heart Rate = (HRR x 0.60) + RHR
Why is Target Heart Rate Important?
Exercising within your target heart rate zone ensures that you are challenging your cardiovascular system enough to see improvements in endurance and stamina, while also minimizing the risk of injury or overtraining. It's a personalized guide to getting the most out of your workouts.
Example Calculation:
Let's calculate the target heart rate zone for a 40-year-old individual.
Therefore, for a 40-year-old, the target heart rate zone is approximately 90-126 bpm for moderate intensity and 126-153 bpm for vigorous intensity.
Note: If you have a known medical condition or are taking medications that affect your heart rate, consult with your doctor before starting any new exercise program and before relying on these calculations. The optional "Maximum Heart Rate" input allows for a more precise calculation if you know your actual MHR.
function calculateTargetHeartRate() {
var ageInput = document.getElementById("age");
var maxHeartRateInput = document.getElementById("maxHeartRate");
var resultDiv = document.getElementById("result");
var age = parseFloat(ageInput.value);
var maxHeartRate = parseFloat(maxHeartRateInput.value);
resultDiv.innerHTML = ""; // Clear previous results
if (isNaN(age) || age = 120) {
resultDiv.innerHTML = "Please enter a valid age between 1 and 119.";
return;
}
var calculatedMaxHeartRate;
if (!isNaN(maxHeartRate) && maxHeartRate > 0) {
calculatedMaxHeartRate = maxHeartRate;
} else {
// Standard formula: 220 – age
calculatedMaxHeartRate = 220 – age;
}
if (calculatedMaxHeartRate <= 0) {
resultDiv.innerHTML = "Calculated Maximum Heart Rate is not valid. Please check your inputs.";
return;
}
// Target Heart Rate Zone (50% to 85% of MHR)
var lowerBoundModerate = calculatedMaxHeartRate * 0.50;
var upperBoundModerate = calculatedMaxHeartRate * 0.70;
var lowerBoundVigorous = calculatedMaxHeartRate * 0.70;
var upperBoundVigorous = calculatedMaxHeartRate * 0.85;
resultDiv.innerHTML = `