If left blank, it will be estimated as 220 minus your age.
Understanding Your Target Heart Rate Zones
Your target heart rate zone is a range of your maximum heart rate that you should aim for during aerobic exercise. Training within this zone helps you improve your cardiovascular fitness, burn calories effectively, and enhance your endurance. The intensity of your workout is often measured as a percentage of your maximum heart rate.
Maximum Heart Rate (MHR): This is the highest number of times your heart can beat per minute during maximal physical exertion. A common and simple formula to estimate MHR is 220 minus your age. For example, a 40-year-old person would have an estimated MHR of 220 – 40 = 180 beats per minute.
Heart Rate Zones: Your target heart rate zone is typically expressed as a range, often between 50% and 85% of your MHR. Different intensity levels within this range offer distinct benefits:
Moderate Intensity (50% – 70% of MHR): Also known as the "fat-burning zone." This intensity level is great for building endurance and improving your body's ability to use fat for fuel. It's a good starting point for beginners or for active recovery days.
Vigorous Intensity (70% – 85% of MHR): This zone is ideal for improving cardiovascular and aerobic fitness. It pushes your cardiovascular system harder, leading to greater improvements in endurance and aerobic capacity. This is where you'll see significant gains in performance.
By understanding and utilizing your target heart rate zones, you can optimize your workouts for specific fitness goals, ensuring you're training effectively and safely.
function calculateHeartRateZones() {
var ageInput = document.getElementById("age");
var maxHeartRateInput = document.getElementById("maxHeartRate");
var resultDiv = document.getElementById("result");
var age = parseFloat(ageInput.value);
var maxHeartRate = parseFloat(maxHeartRateInput.value);
if (isNaN(age) || age <= 0) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
if (isNaN(maxHeartRate) || maxHeartRate <= 0) {
// Estimate Max Heart Rate if not provided or invalid
maxHeartRate = 220 – age;
if (maxHeartRate <= 0) {
resultDiv.innerHTML = "Estimated Maximum Heart Rate is not valid. Please check your age.";
return;
}
}
// Calculate moderate intensity zone (50% to 70%)
var moderateLowerBound = maxHeartRate * 0.50;
var moderateUpperBound = maxHeartRate * 0.70;
// Calculate vigorous intensity zone (70% to 85%)
var vigorousLowerBound = maxHeartRate * 0.70;
var vigorousUpperBound = maxHeartRate * 0.85;
resultDiv.innerHTML = `
Your Target Heart Rate Zones:
Estimated Maximum Heart Rate: ${maxHeartRate.toFixed(0)} bpm
Moderate Intensity (Fat Burning):
${moderateLowerBound.toFixed(0)} bpm – ${moderateUpperBound.toFixed(0)} bpm
(50% – 70% of MHR)
Vigorous Intensity (Cardio Fitness):
${vigorousLowerBound.toFixed(0)} bpm – ${vigorousUpperBound.toFixed(0)} bpm
(70% – 85% of MHR)