How to Calculate Heart Rate

Heart Rate Calculator

Your Heart Rate Zones:

Enter your age and resting heart rate above and click 'Calculate' to see your personalized heart rate zones.

function calculateHeartRate() { var age = parseFloat(document.getElementById('ageInput').value); var rhr = parseFloat(document.getElementById('rhrInput').value); var resultDiv = document.getElementById('heartRateResult'); if (isNaN(age) || age <= 0 || isNaN(rhr) || rhr <= 0) { resultDiv.innerHTML = '

Error:

Please enter valid positive numbers for Age and Resting Heart Rate.'; return; } // Calculate Maximum Heart Rate (MHR) var mhr = 220 – age; // Calculate Heart Rate Reserve (HRR) var hrr = mhr – rhr; // Calculate Target Heart Rate (THR) Zones using Karvonen Formula // Moderate Intensity (50-70% of HRR) var moderateLower = Math.round((hrr * 0.50) + rhr); var moderateUpper = Math.round((hrr * 0.70) + rhr); // Vigorous Intensity (70-85% of HRR) var vigorousLower = Math.round((hrr * 0.70) + rhr); var vigorousUpper = Math.round((hrr * 0.85) + rhr); var output = '

Your Heart Rate Zones:

'; output += 'Estimated Maximum Heart Rate (MHR): ' + mhr + ' bpm'; output += 'Heart Rate Reserve (HRR): ' + hrr + ' bpm'; output += '

Target Heart Rate Zones:

'; output += 'Moderate Intensity Zone (50-70%): ' + moderateLower + ' – ' + moderateUpper + ' bpm'; output += 'Vigorous Intensity Zone (70-85%): ' + vigorousLower + ' – ' + vigorousUpper + ' bpm'; output += 'These are estimates. Consult a healthcare professional for personalized advice.'; resultDiv.innerHTML = output; }

Understanding Your Heart Rate: A Key to Fitness and Health

Your heart rate, measured in beats per minute (bpm), is a vital sign that indicates how many times your heart contracts in one minute. It's a powerful indicator of your cardiovascular health and fitness level. Monitoring your heart rate during exercise can help you optimize your workouts, ensure you're training effectively, and avoid overtraining or undertraining.

What is Resting Heart Rate (RHR)?

Your Resting Heart Rate (RHR) is the number of times your heart beats per minute when you are at rest, calm, and not engaged in any physical activity. A lower RHR generally indicates better cardiovascular fitness and more efficient heart function. For most adults, a healthy RHR ranges from 60 to 100 bpm, though well-trained athletes often have RHRs below 60 bpm.

How to measure your RHR: The best time to measure your RHR is first thing in the morning, before you get out of bed. Find your pulse on your wrist or neck, count the beats for 15 seconds, and multiply by four to get your RHR.

Maximum Heart Rate (MHR)

Your Maximum Heart Rate (MHR) is the highest number of times your heart can beat per minute during intense physical activity. It's an important benchmark for determining your exercise intensity zones. While MHR can be precisely measured in a lab setting, it's commonly estimated using simple formulas. The most widely used formula is:

MHR = 220 – Your Age

For example, a 30-year-old would have an estimated MHR of 220 – 30 = 190 bpm.

Target Heart Rate (THR) Zones

Target Heart Rate (THR) zones are specific ranges of heartbeats per minute that you aim for during exercise to achieve particular fitness goals. Training within these zones helps you get the most out of your workout, whether you're aiming for endurance, fat burning, or cardiovascular improvement. The calculator above uses the Karvonen formula, which is more personalized as it takes your Resting Heart Rate into account.

Common Training Zones:

• Moderate Intensity Zone (50-70% of Heart Rate Reserve): This zone is excellent for improving general cardiovascular health, endurance, and is often recommended for beginners or those looking for active recovery. You should be able to hold a conversation comfortably.
• Vigorous Intensity Zone (70-85% of Heart Rate Reserve): Training in this zone significantly improves cardiovascular fitness, builds stamina, and burns more calories. You'll be breathing hard and find it difficult to speak in full sentences.

How to Use This Calculator

Simply enter your current age and your measured resting heart rate into the fields above. The calculator will then provide:

• Your estimated Maximum Heart Rate (MHR).
• Your Heart Rate Reserve (HRR), which is the difference between your MHR and RHR.
• Your personalized Moderate and Vigorous Target Heart Rate Zones, calculated using the Karvonen formula.

Example Calculation:

Let's say you are 35 years old and have a Resting Heart Rate (RHR) of 60 bpm.

1. Maximum Heart Rate (MHR): 220 – 35 = 185 bpm
2. Heart Rate Reserve (HRR): 185 (MHR) – 60 (RHR) = 125 bpm
3. Moderate Intensity Zone (50-70%):
   • Lower end: (125 * 0.50) + 60 = 62.5 + 60 = 122.5 bpm (approx. 123 bpm)
   • Upper end: (125 * 0.70) + 60 = 87.5 + 60 = 147.5 bpm (approx. 148 bpm)
   • Your Moderate Zone: 123 – 148 bpm
4. Vigorous Intensity Zone (70-85%):
   • Lower end: (125 * 0.70) + 60 = 87.5 + 60 = 147.5 bpm (approx. 148 bpm)
   • Upper end: (125 * 0.85) + 60 = 106.25 + 60 = 166.25 bpm (approx. 166 bpm)
   • Your Vigorous Zone: 148 – 166 bpm

Using these numbers, you can tailor your workouts to achieve your specific fitness goals more effectively.

Disclaimer: This calculator provides estimated heart rate zones based on common formulas. Individual heart rates can vary due to genetics, fitness level, medications, and other factors. Always consult with a healthcare professional or certified fitness expert before starting any new exercise program, especially if you have underlying health conditions.