Please enter your age and resting heart rate to see your zones.
Understanding Your Heart Rate Zones
Your heart rate zones provide valuable insights into your cardiovascular health and fitness levels. They are typically calculated based on your maximum heart rate (MHR) and your resting heart rate (RHR). This calculator helps you determine your personal heart rate zones, which are essential for effective and safe exercise programming.
How It's Calculated:
The calculation involves a few key steps:
Maximum Heart Rate (MHR): A common estimation for MHR is 220 minus your age. While this is a general guideline, individual MHR can vary.
MHR = 220 - Age
Heart Rate Reserve (HRR): This is the difference between your maximum heart rate and your resting heart rate. It represents the range of heartbeats available for exercise.
HRR = MHR - Resting Heart Rate
Heart Rate Zones: Zones are typically expressed as percentages of your Heart Rate Reserve, added to your Resting Heart Rate.
Zone 1 (Very Light): 50-60% of HRR + RHR
Zone 2 (Light): 60-70% of HRR + RHR
Zone 3 (Moderate): 70-80% of HRR + RHR
Zone 4 (Hard): 80-90% of HRR + RHR
Zone 5 (Maximum): 90-100% of HRR + RHR
Why Are Heart Rate Zones Important?
Different zones target different physiological systems and offer distinct benefits:
Zone 1 (Recovery): Aids in active recovery and relaxation.
Zone 2 (Endurance): Builds aerobic base, burns fat, and improves cardiovascular efficiency. This is often referred to as the "fat-burning zone."
Zone 3 (Aerobic): Improves aerobic capacity, muscle endurance, and supports a higher metabolic rate.
Zone 4 (Threshold): Enhances lactate threshold and increases speed and power.
Zone 5 (Maximum Effort): Develops peak cardiovascular performance, VO2 max, and anaerobic capacity.
By understanding and training within these zones, you can optimize your workouts for specific goals, whether it's improving general fitness, training for endurance events, or enhancing recovery.
Note: The MHR calculation (220 – Age) is an estimation. For more precise MHR and personalized training zones, consult with a healthcare professional or certified fitness trainer.
function calculateHeartRateZones() {
var ageInput = document.getElementById("age");
var restingHeartRateInput = document.getElementById("restingHeartRate");
var zoneResultsDiv = document.getElementById("zoneResults");
var age = parseFloat(ageInput.value);
var restingHeartRate = parseFloat(restingHeartRateInput.value);
if (isNaN(age) || isNaN(restingHeartRate) || age <= 0 || restingHeartRate <= 0) {
zoneResultsDiv.innerHTML = 'Please enter valid positive numbers for age and resting heart rate.';
return;
}
var maxHeartRate = 220 – age;
var heartRateReserve = maxHeartRate – restingHeartRate;
if (heartRateReserve < 0) {
zoneResultsDiv.innerHTML = 'Your resting heart rate appears to be higher than the estimated maximum heart rate. Please check your inputs.';
return;
}
var zone1_lower = Math.round(restingHeartRate + (heartRateReserve * 0.50));
var zone1_upper = Math.round(restingHeartRate + (heartRateReserve * 0.60));
var zone2_lower = Math.round(restingHeartRate + (heartRateReserve * 0.60));
var zone2_upper = Math.round(restingHeartRate + (heartRateReserve * 0.70));
var zone3_lower = Math.round(restingHeartRate + (heartRateReserve * 0.70));
var zone3_upper = Math.round(restingHeartRate + (heartRateReserve * 0.80));
var zone4_lower = Math.round(restingHeartRate + (heartRateReserve * 0.80));
var zone4_upper = Math.round(restingHeartRate + (heartRateReserve * 0.90));
var zone5_lower = Math.round(restingHeartRate + (heartRateReserve * 0.90));
var zone5_upper = Math.round(maxHeartRate);
var resultHtml = '
Maximum Heart Rate (Estimated): ' + maxHeartRate.toFixed(0) + ' bpm