.target-heart-rate-calculator-container {
font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
max-width: 700px;
margin: 20px auto;
padding: 25px;
border: 1px solid #e0e0e0;
border-radius: 10px;
background-color: #f9f9f9;
box-shadow: 0 4px 12px rgba(0, 0, 0, 0.08);
}
.target-heart-rate-calculator-container h2 {
color: #2c3e50;
text-align: center;
margin-bottom: 25px;
font-size: 28px;
font-weight: 600;
}
.target-heart-rate-calculator-container .input-group {
margin-bottom: 18px;
display: flex;
flex-direction: column;
}
.target-heart-rate-calculator-container label {
margin-bottom: 8px;
color: #34495e;
font-weight: 500;
font-size: 16px;
}
.target-heart-rate-calculator-container input[type="number"] {
width: calc(100% – 20px);
padding: 12px;
border: 1px solid #ccc;
border-radius: 6px;
font-size: 16px;
box-sizing: border-box;
transition: border-color 0.3s ease;
}
.target-heart-rate-calculator-container input[type="number"]:focus {
border-color: #007bff;
outline: none;
box-shadow: 0 0 5px rgba(0, 123, 255, 0.3);
}
.target-heart-rate-calculator-container button {
background-color: #28a745;
color: white;
padding: 14px 25px;
border: none;
border-radius: 6px;
cursor: pointer;
font-size: 18px;
font-weight: 600;
width: 100%;
margin-top: 20px;
transition: background-color 0.3s ease, transform 0.2s ease;
}
.target-heart-rate-calculator-container button:hover {
background-color: #218838;
transform: translateY(-2px);
}
.target-heart-rate-calculator-container .result-section {
margin-top: 30px;
padding: 20px;
background-color: #e9f7ef;
border: 1px solid #d4edda;
border-radius: 8px;
text-align: center;
}
.target-heart-rate-calculator-container .result-section h3 {
color: #28a745;
margin-bottom: 15px;
font-size: 24px;
font-weight: 600;
}
.target-heart-rate-calculator-container .result-section p {
font-size: 18px;
color: #333;
line-height: 1.6;
margin-bottom: 10px;
}
.target-heart-rate-calculator-container .result-section p strong {
color: #0056b3;
font-weight: 700;
}
.target-heart-rate-calculator-container .error-message {
color: #dc3545;
margin-top: 15px;
text-align: center;
font-weight: 500;
}
.target-heart-rate-calculator-container .article-content {
margin-top: 40px;
padding-top: 30px;
border-top: 1px solid #eee;
color: #333;
line-height: 1.7;
font-size: 16px;
}
.target-heart-rate-calculator-container .article-content h3 {
color: #2c3e50;
margin-top: 25px;
margin-bottom: 15px;
font-size: 22px;
font-weight: 600;
}
.target-heart-rate-calculator-container .article-content p {
margin-bottom: 15px;
}
.target-heart-rate-calculator-container .article-content ul {
list-style-type: disc;
margin-left: 25px;
margin-bottom: 15px;
}
.target-heart-rate-calculator-container .article-content li {
margin-bottom: 8px;
}
function calculateTargetHeartRate() {
var age = parseFloat(document.getElementById('userAge').value);
var rhr = parseFloat(document.getElementById('restingHeartRate').value);
var lowerIntensity = parseFloat(document.getElementById('lowerIntensity').value);
var upperIntensity = parseFloat(document.getElementById('upperIntensity').value);
var errorDiv = document.getElementById('calculatorError');
var resultDiv = document.getElementById('targetHeartRateResult');
errorDiv.innerHTML = ";
resultDiv.style.display = 'none';
if (isNaN(age) || age 120) {
errorDiv.innerHTML = 'Please enter a valid age (1-120 years).';
return;
}
if (isNaN(rhr) || rhr 100) {
errorDiv.innerHTML = 'Please enter a valid resting heart rate (30-100 BPM).';
return;
}
if (isNaN(lowerIntensity) || lowerIntensity 100) {
errorDiv.innerHTML = 'Please enter a valid lower intensity percentage (1-100%).';
return;
}
if (isNaN(upperIntensity) || upperIntensity 100) {
errorDiv.innerHTML = 'Please enter a valid upper intensity percentage (1-100%).';
return;
}
if (lowerIntensity >= upperIntensity) {
errorDiv.innerHTML = 'Lower intensity must be less than upper intensity.';
return;
}
// Karvonen Formula Calculation
var mhr = 220 – age;
var hrr = mhr – rhr;
if (hrr < 0) {
errorDiv.innerHTML = 'Your calculated Maximum Heart Rate (' + mhr + ' BPM) is less than your Resting Heart Rate (' + rhr + ' BPM). Please check your inputs or consult a doctor.';
return;
}
var lowerThr = (hrr * (lowerIntensity / 100)) + rhr;
var upperThr = (hrr * (upperIntensity / 100)) + rhr;
document.getElementById('displayMHR').innerText = Math.round(mhr);
document.getElementById('displayHRR').innerText = Math.round(hrr);
document.getElementById('displayLowerTHR').innerText = Math.round(lowerThr);
document.getElementById('displayUpperTHR').innerText = Math.round(upperThr);
resultDiv.style.display = 'block';
}
Target Heart Rate Calculator
Your Target Heart Rate Zone
Your estimated Maximum Heart Rate (MHR): BPM
Your Heart Rate Reserve (HRR): BPM
For your specified intensity, your target heart rate zone is between:
BPM and BPM
Aim to keep your heart rate within this range during exercise for optimal benefits.
Understanding Your Target Heart Rate
Your target heart rate (THR) is a crucial metric for effective and safe exercise. It represents the range of heartbeats per minute (BPM) you should aim for during physical activity to achieve specific fitness goals, whether it's improving cardiovascular health, burning fat, or increasing endurance.
Why is Target Heart Rate Important?
- Optimized Workouts: Training within your THR zone ensures you're working hard enough to see results without overexerting yourself.
- Safety: It helps prevent overtraining and reduces the risk of cardiac events, especially for individuals new to exercise or with underlying health conditions.
- Goal-Specific Training: Different intensity zones correspond to different benefits. For example, lower zones are good for fat burning and endurance, while higher zones improve cardiovascular fitness.
How is Target Heart Rate Calculated?
While a simple method exists (percentage of 220 minus age), the most accurate and widely used method is the Karvonen Formula, which takes into account your resting heart rate (RHR). This calculator uses the Karvonen Formula.
Key Components:
-
Maximum Heart Rate (MHR): This is the highest number of times your heart can beat per minute during physical activity. It's typically estimated using the formula:
Example: For a 30-year-old, MHR = 220 – 30 = 190 BPM.MHR = 220 - Your Age - Resting Heart Rate (RHR): This is the number of times your heart beats per minute when you are at rest. A lower RHR generally indicates better cardiovascular fitness. You can measure it by counting your pulse for 60 seconds first thing in the morning before getting out of bed. Example: A fit individual might have an RHR of 60 BPM.
-
Heart Rate Reserve (HRR): This is the difference between your MHR and your RHR. It represents the range of heartbeats available for exercise.
Example: If MHR is 190 and RHR is 60, HRR = 190 – 60 = 130 BPM.HRR = MHR - RHR -
Target Heart Rate (THR): This is calculated by adding a percentage of your HRR back to your RHR.
Example: For a 30-year-old with RHR 60, aiming for 70% intensity:THR = (HRR × % Intensity) + RHR- MHR = 190
- HRR = 130
- THR = (130 × 0.70) + 60 = 91 + 60 = 151 BPM
Common Intensity Zones:
- Moderate Intensity (50-70% of MHR or HRR): Good for beginners, warm-ups, fat burning, and improving general endurance. You should be able to hold a conversation.
- Vigorous Intensity (70-85% of MHR or HRR): Improves cardiovascular fitness, builds stamina, and burns more calories. You'll be breathing hard and can only speak in short sentences.
- Maximum Effort (85%+): Short bursts for high-performance training, not sustainable for long periods.
Using the Calculator
Enter your age, your resting heart rate, and your desired lower and upper intensity percentages. The calculator will then provide your estimated Maximum Heart Rate, Heart Rate Reserve, and your personalized Target Heart Rate Zone.
Disclaimer: This calculator provides estimates based on standard formulas. Individual heart rates can vary. Always consult with a healthcare professional or a certified fitness expert before starting any new exercise program, especially if you have pre-existing health conditions.