Peak Heart Rate Calculation

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Peak Heart Rate Calculator

Estimate your maximum heart rate (MHR) using various scientific formulas to optimize your cardio training.

Male Female

Your Calculation Results:

Understanding Your Peak Heart Rate

Your Peak Heart Rate (also known as Maximum Heart Rate or MHR) is the highest number of beats per minute (BPM) your heart can safely reach through exercise stress. Knowing this number is fundamental for any athlete or fitness enthusiast because it allows you to calculate specific training zones for fat burning, aerobic endurance, and anaerobic performance.

Formulas Used in This Calculator

While the old rule of thumb "220 minus age" is common, scientific research has provided more accurate alternatives:

  • Fox Formula: The standard 220 – Age. It is widely used for its simplicity but can vary by up to 10-12 BPM.
  • Tanaka Formula: Considered more accurate for older adults. The formula is: 208 – (0.7 × Age).
  • Gulati Formula: Specifically researched for women to provide a more tailored estimate. The formula is: 206 – (0.88 × Age).
  • Gellish Formula: Often used for clinical stress testing: 207 – (0.7 × Age).

Training Zones Based on Peak Heart Rate

Once you know your peak heart rate, you can target specific intensity levels:

Zone Intensity Benefit
Zone 1 50-60% Warm-up / Recovery
Zone 2 60-70% Fat Burning / Endurance
Zone 3 70-80% Aerobic Fitness
Zone 4 80-90% Anaerobic Capacity
Zone 5 90-100% Maximum Performance

Practical Example

If a 40-year-old male uses the Tanaka formula, his calculation would be: 208 – (0.7 × 40) = 180 BPM. To train in the "Aerobic Fitness" zone (Zone 3), he would aim for a heart rate between 126 and 144 BPM (70% to 80% of 180).

Important Safety Disclaimer

These calculations provide estimates based on averages. Individual factors like medication, caffeine, hydration, and underlying cardiovascular conditions can significantly alter your actual peak heart rate. If you are starting a new intensive exercise program, consult with a physician first.

function calculatePeakHR() { var age = parseFloat(document.getElementById('userAge').value); var gender = document.getElementById('userGender').value; var resultDiv = document.getElementById('phrResult'); var output = document.getElementById('resultOutput'); if (isNaN(age) || age 120) { alert('Please enter a valid age between 1 and 120.'); return; } // Formulas var fox = 220 – age; var tanaka = 208 – (0.7 * age); var gellish = 207 – (0.7 * age); var html = '
'; html += 'Standard (Fox) Estimate: ' + Math.round(fox) + ' BPM'; html += 'Tanaka (More Accurate) Estimate: ' + Math.round(tanaka) + ' BPM'; if (gender === 'female') { var gulati = 206 – (0.88 * age); html += 'Gulati (Women-Specific) Estimate: ' + Math.round(gulati) + ' BPM'; } html += '
'; // Add Training Zones based on Tanaka (generally preferred) var mhr = tanaka; html += '
'; html += '

Target Training Zones (Based on Tanaka):

'; html += '
    '; html += '
  • Fat Burn (60-70%): ' + Math.round(mhr * 0.6) + ' – ' + Math.round(mhr * 0.7) + ' BPM
    • '; html += '
  • Aerobic (70-80%): ' + Math.round(mhr * 0.7) + ' – ' + Math.round(mhr * 0.8) + ' BPM
    • '; html += '
  • Anaerobic (80-90%): ' + Math.round(mhr * 0.8) + ' – ' + Math.round(mhr * 0.9) + ' BPM
    • '; html += '
'; html += '
'; output.innerHTML = html; resultDiv.style.display = 'block'; }

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