How to Calculate Total Heart Rate

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Total Heart Rate Calculator
Standard (220 – Age) Karvonen (Requires Resting HR) Tanaka (208 – 0.7 × Age)
Maximum Heart Rate (MHR)
0 BPM
This is the theoretical maximum number of times your heart should beat per minute.
Heart Rate Reserve (HRR)
0 BPM

Target Heart Rate Zones

Zone Intensity Range (BPM) Benefit
function calculateHeartRate() { var age = parseFloat(document.getElementById('ageInput').value); var restingHR = parseFloat(document.getElementById('restingHRInput').value); var method = document.getElementById('formulaSelect').value; var resultsSection = document.getElementById('resultsSection'); var hrrCard = document.getElementById('hrrCard'); var mhrDisplay = document.getElementById('maxHeartRateResult'); var hrrDisplay = document.getElementById('hrrResult'); var zonesBody = document.getElementById('zonesBody'); // Validation if (isNaN(age) || age < 1) { alert("Please enter a valid age."); return; } if (method === 'karvonen' && (isNaN(restingHR) || restingHR < 1)) { alert("Please enter your Resting Heart Rate to use the Karvonen method, or switch to the Standard method."); return; } var mhr = 0; // Calculate MHR based on method if (method === 'tanaka') { mhr = 208 – (0.7 * age); } else { // Standard Fox Formula used for base MHR in Karvonen as well usually, // or just the straight 220-age for standard. mhr = 220 – age; } mhr = Math.round(mhr); mhrDisplay.innerHTML = mhr + ' BPM'; resultsSection.style.display = 'block'; // Zone Calculation Logic var zones = []; if (method === 'karvonen') { hrrCard.style.display = 'block'; var hrr = mhr – restingHR; hrrDisplay.innerHTML = hrr + ' BPM'; // Karvonen Formula: Target = ((MHR – RHR) * %Intensity) + RHR zones = [ { name: "Warm Up", color: "#a0aec0", minPct: 0.50, maxPct: 0.60, benefit: "Warm up, recovery" }, { name: "Fat Burn", color: "#68d391", minPct: 0.60, maxPct: 0.70, benefit: "Basic endurance, fat burning" }, { name: "Aerobic", color: "#f6ad55", minPct: 0.70, maxPct: 0.80, benefit: "Improved fitness, aerobic capacity" }, { name: "Anaerobic", color: "#f687b3", minPct: 0.80, maxPct: 0.90, benefit: "High speed endurance" }, { name: "VO2 Max", color: "#e53e3e", minPct: 0.90, maxPct: 1.00, benefit: "Maximum effort" } ]; zonesBody.innerHTML = "; for (var i = 0; i < zones.length; i++) { var minBPM = Math.round((hrr * zones[i].minPct) + restingHR); var maxBPM = Math.round((hrr * zones[i].maxPct) + restingHR); var row = '' + '' + zones[i].name + '' + '' + (zones[i].minPct * 100) + '-' + (zones[i].maxPct * 100) + '%' + '' + minBPM + ' – ' + maxBPM + '' + '' + zones[i].benefit + '' + ''; zonesBody.innerHTML += row; } } else { // Standard or Tanaka (Percentage of MHR) hrrCard.style.display = 'none'; zones = [ { name: "Warm Up", color: "#a0aec0", minPct: 0.50, maxPct: 0.60, benefit: "Warm up, recovery" }, { name: "Fat Burn", color: "#68d391", minPct: 0.60, maxPct: 0.70, benefit: "Basic endurance, fat burning" }, { name: "Aerobic", color: "#f6ad55", minPct: 0.70, maxPct: 0.80, benefit: "Improved fitness, aerobic capacity" }, { name: "Anaerobic", color: "#f687b3", minPct: 0.80, maxPct: 0.90, benefit: "High speed endurance" }, { name: "VO2 Max", color: "#e53e3e", minPct: 0.90, maxPct: 1.00, benefit: "Maximum effort" } ]; zonesBody.innerHTML = "; for (var j = 0; j < zones.length; j++) { var minBPM = Math.round(mhr * zones[j].minPct); var maxBPM = Math.round(mhr * zones[j].maxPct); var row = '' + '' + zones[j].name + '' + '' + (zones[j].minPct * 100) + '-' + (zones[j].maxPct * 100) + '%' + '' + minBPM + ' – ' + maxBPM + '' + '' + zones[j].benefit + '' + ''; zonesBody.innerHTML += row; } } }

How to Calculate Total Heart Rate

Understanding your "total" or Maximum Heart Rate (MHR) is the first step in creating a safe and effective exercise program. Your MHR represents the upper limit of what your cardiovascular system can handle during physical activity. While you should rarely exercise at 100% of your maximum, knowing this number allows you to calculate specific target zones for fat burning, cardio endurance, and peak performance.

1. The Fox Formula (Standard)

The most common and simplest way to calculate your total heart rate is the Fox formula. While it is a generalization, it provides a solid baseline for most average fitness enthusiasts.

Formula: 220 - Age = MHR

Example: For a 40-year-old person: 220 – 40 = 180 BPM.

2. The Tanaka Formula

Studies suggest the standard formula may underestimate MHR for older adults. The Tanaka formula is often considered more accurate for healthy adults over age 40.

Formula: 208 - (0.7 × Age) = MHR

Example: For a 40-year-old person: 208 – (0.7 × 40) = 208 – 28 = 180 BPM.

3. The Karvonen Method (Advanced)

To get a personalized training zone, you need to factor in your Resting Heart Rate (RHR). This method calculates the Heart Rate Reserve (HRR), which is the difference between your maximum and your resting heart rate. It provides target zones that are more aligned with your specific fitness level.

Formula Steps:

  1. Calculate MHR (220 – Age).
  2. Measure Resting Heart Rate (RHR).
  3. Calculate Heart Rate Reserve (HRR) = MHR – RHR.
  4. Calculate Target Zone = (HRR × Intensity%) + RHR.

Why Monitor Your Heart Rate?

  • Safety: Ensures you don't push your heart beyond safe limits.
  • Efficiency: Helps you train in the correct zone for your goals (e.g., Zone 2 for fat loss vs. Zone 4 for speed).
  • Progress Tracking: As you get fitter, your resting heart rate will lower, and your recovery speed will improve.

Understanding the Zones

Zone 1 (50-60%): Very light activity, used for warm-ups and recovery.

Zone 2 (60-70%): The "Fat Burn" zone. Your body uses fat as its primary fuel source. Ideally suited for long, slow distance training.

Zone 3 (70-80%): The aerobic zone. Improves blood circulation and skeletal muscle strength.

Zone 4 (80-90%): The anaerobic threshold. This is hard effort where your body produces lactic acid faster than it can clear it.

Zone 5 (90-100%): Maximum effort. Sustainable only for very short bursts (sprints).

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