Your target heart rate zone is a range that represents the optimal intensity for cardiovascular exercise to improve your fitness and health without overexerting yourself. Exercising within your target heart rate zone ensures you're challenging your cardiovascular system effectively.
How to Calculate Your Target Heart Rate
The most common method for calculating your target heart rate zone involves two main steps:
Calculate your Maximum Heart Rate (MHR): This is the highest number of times your heart can beat per minute during maximal exertion. A widely used, simple formula to estimate MHR is:
MHR = 220 - Your Age
Determine your Target Heart Rate Zone: Once you have your MHR, you can calculate the lower and upper limits of your target heart rate zone, typically ranging from 50% to 85% of your MHR.
Lower Limit (Moderate Intensity): 50% of MHR
Upper Limit (Vigorous Intensity): 85% of MHR
For specific workout intensities, you can calculate a single target heart rate by multiplying your MHR by the desired intensity percentage. For instance, if you aim for 70% intensity, your target heart rate would be:
Target Heart Rate = MHR x (Intensity Percentage / 100)
Why is Target Heart Rate Important?
Exercising within your target heart rate zone helps you achieve specific fitness goals:
Fat Burning Zone (Lower Intensity): Typically between 50-70% of MHR, this zone is effective for burning calories and fat.
Cardiovascular Fitness Zone (Moderate Intensity): Usually between 60-75% of MHR, this range improves your heart and lung health.
Aerobic Training Zone (Vigorous Intensity): Generally between 70-85% of MHR, this zone significantly boosts your aerobic capacity and endurance.
Always consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
function calculateTargetHeartRate() {
var ageInput = document.getElementById("age");
var intensityInput = document.getElementById("intensity");
var resultDiv = document.getElementById("result");
var age = parseFloat(ageInput.value);
var intensity = parseFloat(intensityInput.value);
resultDiv.innerHTML = ""; // Clear previous results
if (isNaN(age) || age <= 0) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
if (isNaN(intensity) || intensity 100) {
resultDiv.innerHTML = "Please enter an intensity level between 1 and 100.";
return;
}
// Calculate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
// Calculate Target Heart Rate for the specified intensity
var targetHeartRate = maxHeartRate * (intensity / 100);
// Calculate the typical target heart rate zone (50% to 85%)
var lowerZoneLimit = maxHeartRate * 0.50;
var upperZoneLimit = maxHeartRate * 0.85;
resultDiv.innerHTML += "
Your Results:
";
resultDiv.innerHTML += "Estimated Maximum Heart Rate (MHR): " + maxHeartRate.toFixed(0) + " bpm";
resultDiv.innerHTML += "For an intensity of " + intensity + "%:";
resultDiv.innerHTML += "Your Target Heart Rate is approximately: " + targetHeartRate.toFixed(0) + " bpm";
resultDiv.innerHTML += "Your general target heart rate zone (50%-85% intensity) is: " + lowerZoneLimit.toFixed(0) + " bpm – " + upperZoneLimit.toFixed(0) + " bpm";
}