Enter your age below to calculate your estimated Maximum Heart Rate and specific training zones.
Fox Formula (Standard: 220 – Age)
Tanaka Formula (208 – 0.7 × Age)
Haskell Formula (220 – Age, Revised)
*The Tanaka formula is often considered more accurate for healthy adult men.
Estimated Maximum Heart Rate
0BPM
Target Heart Rate Training Zones
Zone Intensity
Percentage of MHR
Heart Rate Range (BPM)
Benefit
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.big-result {
font-size: 3em;
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.unit {
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.zones-table table {
width: 100%;
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function validateInput() {
var ageInput = document.getElementById('ageInput');
if (ageInput.value 120) ageInput.value = 120;
}
function calculateHeartRate() {
var age = parseInt(document.getElementById('ageInput').value);
var formula = document.getElementById('formulaType').value;
var resultArea = document.getElementById('resultArea');
var mhrResultDisplay = document.getElementById('mhrResult');
var zonesBody = document.getElementById('zonesBody');
var formulaLabel = document.getElementById('formulaUsedLabel');
// Validation
if (isNaN(age) || age 120) {
alert("Please enter a valid age between 1 and 120.");
return;
}
var maxHeartRate = 0;
var formulaText = "";
// Logic based on formula selection
if (formula === 'tanaka') {
// Tanaka: 208 – (0.7 * age)
maxHeartRate = 208 – (0.7 * age);
formulaText = "Calculated using Tanaka Formula: 208 – (0.7 × " + age + ")";
} else if (formula === 'haskell') {
// Haskell is often cited as synonymous with Fox in general calculators,
// but strictly speaking, distinct variations exist.
// For general user purpose, we stick to the standard subtraction model often attributed to Haskell & Fox.
maxHeartRate = 220 – age;
formulaText = "Calculated using Haskell/Fox Standard: 220 – " + age;
} else {
// Default Fox: 220 – age
maxHeartRate = 220 – age;
formulaText = "Calculated using Fox Formula: 220 – " + age;
}
maxHeartRate = Math.round(maxHeartRate);
// Display MHR
mhrResultDisplay.innerText = maxHeartRate;
formulaLabel.innerText = formulaText;
resultArea.style.display = "block";
// Calculate Zones
// Zone 1: Very Light (50-60%)
var z1Min = Math.round(maxHeartRate * 0.50);
var z1Max = Math.round(maxHeartRate * 0.60);
// Zone 2: Light (60-70%)
var z2Min = Math.round(maxHeartRate * 0.60);
var z2Max = Math.round(maxHeartRate * 0.70);
// Zone 3: Moderate (70-80%)
var z3Min = Math.round(maxHeartRate * 0.70);
var z3Max = Math.round(maxHeartRate * 0.80);
// Zone 4: Hard (80-90%)
var z4Min = Math.round(maxHeartRate * 0.80);
var z4Max = Math.round(maxHeartRate * 0.90);
// Zone 5: Maximum (90-100%)
var z5Min = Math.round(maxHeartRate * 0.90);
var z5Max = maxHeartRate;
// Build Table HTML
var html = "";
html += "
";
html += "
Zone 1 (Warm Up)
";
html += "
50% – 60%
";
html += "
" + z1Min + " – " + z1Max + " BPM
";
html += "
Recovery & Health
";
html += "
";
html += "
";
html += "
Zone 2 (Fat Burn)
";
html += "
60% – 70%
";
html += "
" + z2Min + " – " + z2Max + " BPM
";
html += "
Endurance & Fat Loss
";
html += "
";
html += "
";
html += "
Zone 3 (Aerobic)
";
html += "
70% – 80%
";
html += "
" + z3Min + " – " + z3Max + " BPM
";
html += "
Cardio Fitness
";
html += "
";
html += "
";
html += "
Zone 4 (Anaerobic)
";
html += "
80% – 90%
";
html += "
" + z4Min + " – " + z4Max + " BPM
";
html += "
High Intensity Speed
";
html += "
";
html += "
";
html += "
Zone 5 (VO2 Max)
";
html += "
90% – 100%
";
html += "
" + z5Min + " – " + z5Max + " BPM
";
html += "
Maximum Effort
";
html += "
";
zonesBody.innerHTML = html;
}
Understanding Men's Maximum Heart Rate
Calculating your Maximum Heart Rate (MHR) is a foundational step in designing an effective cardiovascular training program. For men, MHR serves as the ceiling for exercise intensity and is used to define specific heart rate zones that target different physiological adaptations, from fat burning to peak athletic performance.
Why One Formula Doesn't Fit All
While the standard "220 minus age" formula has been used for decades, exercise physiologists have developed more refined equations to better estimate MHR for different populations.
Fox Formula (220 – Age): The most widely known and simplest method. It provides a quick baseline but can oversimplify results for very fit or older individuals.
Tanaka Formula (208 – 0.7 × Age): Often considered more accurate for healthy adults. It accounts for the non-linear decline in heart rate as men age, often resulting in a slightly higher MHR for older men compared to the Fox formula.
Heart Rate Training Zones Explained
Once you have your MHR, you can structure your workouts based on intensity zones:
1. Recovery Zone (50-60% MHR)
Used for warm-ups, cool-downs, and active recovery days. Training in this zone helps improve overall health and aids in muscle recovery without placing significant stress on the cardiovascular system.
2. Fat Burning Zone (60-70% MHR)
At this intensity, the body relies more heavily on fat stores for energy. It is an ideal zone for building base endurance and for long, steady-state cardio sessions.
3. Aerobic Zone (70-80% MHR)
This is the "sweet spot" for improving cardiovascular endurance and lung capacity. Training here strengthens the heart and increases the number of blood vessels in muscles.
4. Anaerobic Zone (80-90% MHR)
Training in this high-intensity zone improves your lactic acid threshold, allowing you to sustain higher speeds for longer. This is typically achieved during interval training.
5. VO2 Max Zone (90-100% MHR)
This represents maximum effort, sustainable only for very short bursts. Training here improves fast-twitch muscle fibers and overall athletic power.
Safety Considerations
Please note that these calculations are estimates. Genetics, medications (such as beta-blockers), and fitness levels can cause your actual maximum heart rate to deviate from the formula. It is always recommended to consult with a physician before beginning a new high-intensity training regimen.