Sally Edwards Heart Rate Zones Calculator

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Sally Edwards Heart Rate Calculator

Male Female

Estimated Maximum Heart Rate (MHR): 0 BPM

Based on the Sally Edwards formula, your training zones are calculated below:

Zone Intensity Range (BPM)
function calculateSallyZones() { var gender = document.getElementById('gender').value; var age = parseFloat(document.getElementById('age').value); var weight = parseFloat(document.getElementById('weight').value); var resultSection = document.getElementById('result-section'); var mhrDisplay = document.getElementById('mhr-display'); var zoneBody = document.getElementById('zone-body'); if (isNaN(age) || isNaN(weight) || age <= 0 || weight <= 0) { alert("Please enter valid numbers for age and weight."); return; } // Sally Edwards Formula // Male: 210 – (0.5 * age) – (0.01 * weight) + 4 // Female: 210 – (0.5 * age) – (0.01 * weight) var mhr; if (gender === 'male') { mhr = 210 – (0.5 * age) – (0.01 * weight) + 4; } else { mhr = 210 – (0.5 * age) – (0.01 * weight); } mhrDisplay.innerHTML = Math.round(mhr); var zones = [ { name: "Zone 1 (Healthy Heart)", intensity: "50-60%", low: 0.50, high: 0.60, class: "zone-1" }, { name: "Zone 2 (Fat Burn)", intensity: "60-70%", low: 0.60, high: 0.70, class: "zone-2" }, { name: "Zone 3 (Aerobic)", intensity: "70-80%", low: 0.70, high: 0.80, class: "zone-3" }, { name: "Zone 4 (Anaerobic)", intensity: "80-90%", low: 0.80, high: 0.90, class: "zone-4" }, { name: "Zone 5 (Red Line)", intensity: "90-100%", low: 0.90, high: 1.00, class: "zone-5" } ]; var html = ""; for (var i = 0; i < zones.length; i++) { var lowBpm = Math.round(mhr * zones[i].low); var highBpm = Math.round(mhr * zones[i].high); html += ""; html += "" + zones[i].name + ""; html += "" + zones[i].intensity + ""; html += "" + lowBpm + " – " + highBpm + ""; html += ""; } zoneBody.innerHTML = html; resultSection.style.display = 'block'; }

Sally Edwards Heart Rate Zones: A Scientific Approach to Fitness

Using a Sally Edwards heart rate zones calculator is one of the most effective ways to customize your cardiovascular training. Unlike the generic "220 minus age" formula, which can be off by as much as 20 beats per minute, the Sally Edwards method factors in your gender and body weight to provide a more personalized Maximum Heart Rate (MHR) estimation.

Who is Sally Edwards?

Sally Edwards is a pioneer in the fitness industry, a professional triathlete, and an author who revolutionized how athletes use heart rate monitors. She advocated that training intensity should be based on biological markers rather than just perceived exertion. Her formula aims to correct the inaccuracies found in standard formulas, especially for active individuals and those with varying body compositions.

The Sally Edwards Formula Explained

The math behind this calculator uses two distinct equations to find your MHR:

  • For Men: MHR = 210 – (0.5 × Age) – (0.01 × Weight in lbs) + 4
  • For Women: MHR = 210 – (0.5 × Age) – (0.01 × Weight in lbs)

By including weight, the formula acknowledges that heart rate response can be influenced by the physical size and metabolic demand of the individual. This provides a better baseline for defining your five training zones.

Understanding the 5 Heart Rate Zones

Once your MHR is established, you can divide your effort into five specific zones, each serving a unique physiological purpose:

  1. Zone 1 (50-60% of MHR): The Healthy Heart Zone. Perfect for warm-ups, cool-downs, and active recovery. It improves overall health but has low metabolic demand.
  2. Zone 2 (60-70% of MHR): The Fitness/Fat Burn Zone. At this intensity, your body primarily burns fat for fuel. It builds aerobic endurance and strengthens the heart.
  3. Zone 3 (70-80% of MHR): The Aerobic Zone. This is the "sweet spot" for improving cardiovascular capacity and respiratory rate. It increases your body's ability to transport oxygen.
  4. Zone 4 (80-90% of MHR): The Anaerobic Zone. This intensity improves your lactate threshold. You will breathe hard and feel the "burn" as your body starts to produce energy without sufficient oxygen.
  5. Zone 5 (90-100% of MHR): The Red Line Zone. Reserved for short bursts of high-intensity interval training (HIIT). It develops maximum speed and power.

Example Calculation

Let's look at a realistic example of how the Sally Edwards calculator works:

Profile: A 40-year-old male weighing 200 lbs.

  • Step 1 (MHR): 210 – (0.5 × 40) – (0.01 × 200) + 4
  • Step 2: 210 – 20 – 2 + 4 = 192 BPM.
  • Zone 3 Range: 70% to 80% of 192 = 134 to 154 BPM.

Why Use This Calculator?

Generic formulas often underestimate the heart rate of fit individuals and overestimate it for those who are overweight. The Sally Edwards method provides a middle ground that is safer and more effective for the average gym-goer and competitive athlete alike. By staying within your calculated zones, you ensure you aren't overtraining (leading to burnout) or undertraining (leading to a plateau).

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