Heart Rate and Age Calculator
Your Heart Rate Training Zones
Age: years
Estimated Maximum Heart Rate: bpm
Zone 1: Very Light (50-60% of Max HR)
Range: – bpm
Zone 2: Light (60-70% of Max HR)
Range: – bpm
Zone 3: Moderate (70-80% of Max HR)
Range: – bpm
Zone 4: Hard (80-90% of Max HR)
Range: – bpm
Zone 5: Maximum (90-100% of Max HR)
Range: – bpm
function calculateHeartRateZones() {
var ageInput = document.getElementById("age");
var maxHeartRateInput = document.getElementById("maxHeartRate");
var age = parseFloat(ageInput.value);
var maxHeartRate = parseFloat(maxHeartRateInput.value);
var displayAge = document.getElementById("displayAge");
var displayMaxHeartRate = document.getElementById("displayMaxHeartRate");
var zone1Low = document.getElementById("zone1Low");
var zone1High = document.getElementById("zone1High");
var zone2Low = document.getElementById("zone2Low");
var zone2High = document.getElementById("zone2High");
var zone3Low = document.getElementById("zone3Low");
var zone3High = document.getElementById("zone3High");
var zone4Low = document.getElementById("zone4Low");
var zone4High = document.getElementById("zone4High");
var zone5Low = document.getElementById("zone5Low");
var zone5High = document.getElementById("zone5High");
// Basic validation
if (isNaN(age) || age = 120) {
alert("Please enter a valid age between 1 and 120 years.");
return;
}
var calculatedMaxHeartRate;
if (isNaN(maxHeartRate) || maxHeartRate <= 0) {
// Use the common formula if max heart rate is not provided or invalid
calculatedMaxHeartRate = 220 – age;
maxHeartRateInput.value = calculatedMaxHeartRate; // Update input field for clarity
} else {
calculatedMaxHeartRate = maxHeartRate;
}
if (calculatedMaxHeartRate <= 0) {
alert("Maximum Heart Rate must be a positive value.");
return;
}
displayAge.textContent = age.toFixed(0);
displayMaxHeartRate.textContent = calculatedMaxHeartRate.toFixed(0);
// Calculate heart rate zones
var zone1LowVal = calculatedMaxHeartRate * 0.50;
var zone1HighVal = calculatedMaxHeartRate * 0.60;
var zone2LowVal = calculatedMaxHeartRate * 0.60;
var zone2HighVal = calculatedMaxHeartRate * 0.70;
var zone3LowVal = calculatedMaxHeartRate * 0.70;
var zone3HighVal = calculatedMaxHeartRate * 0.80;
var zone4LowVal = calculatedMaxHeartRate * 0.80;
var zone4HighVal = calculatedMaxHeartRate * 0.90;
var zone5LowVal = calculatedMaxHeartRate * 0.90;
var zone5HighVal = calculatedMaxHeartRate * 1.00;
zone1Low.textContent = zone1LowVal.toFixed(0);
zone1High.textContent = zone1HighVal.toFixed(0);
zone2Low.textContent = zone2LowVal.toFixed(0);
zone2High.textContent = zone2HighVal.toFixed(0);
zone3Low.textContent = zone3LowVal.toFixed(0);
zone3High.textContent = zone3HighVal.toFixed(0);
zone4Low.textContent = zone4LowVal.toFixed(0);
zone4High.textContent = zone4HighVal.toFixed(0);
zone5Low.textContent = zone5LowVal.toFixed(0);
zone5High.textContent = zone5HighVal.toFixed(0);
}
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margin: 20px auto;
padding: 20px;
border: 1px solid #ddd;
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.calculator-results p {
font-size: 16px;
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.heart-rate-zones {
margin-top: 20px;
border-top: 1px dashed #ccc;
padding-top: 15px;
}
.heart-rate-zones h4 {
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}
Understanding Heart Rate and Training Zones
Your heart rate is a vital sign that reflects the intensity of your physical activity. During exercise, your heart pumps faster to deliver more oxygen to your muscles. Monitoring your heart rate can help you optimize your workouts for specific goals, whether it's improving cardiovascular health, increasing endurance, or building speed.
Maximum Heart Rate (MHR)
The maximum heart rate is the highest number of times your heart can beat per minute during maximal physical exertion. A common and simple formula to estimate your MHR is 220 minus your age. While this formula is widely used, it's important to note that it's an estimation, and individual MHR can vary based on genetics, fitness level, and other factors. If you know your actual MHR from a stress test or other diagnostic, you can input that value directly into the calculator for more precise results.
Heart Rate Training Zones
Heart rate training zones are percentages of your maximum heart rate, each corresponding to different physiological benefits. Training within these zones allows you to target specific adaptations:
- Zone 1: Very Light (50-60% of MHR) – This zone is often used for active recovery or for individuals new to exercise. It promotes blood flow and aids in muscle recovery without significant cardiovascular stress.
- Zone 2: Light (60-70% of MHR) – Also known as the "aerobic zone," this is excellent for building a solid aerobic base, improving endurance, and burning fat. You can typically sustain conversations in this zone.
- Zone 3: Moderate (70-80% of MHR) – This zone improves aerobic capacity and endurance. Workouts here feel more challenging, and you can speak in shorter sentences.
- Zone 4: Hard (80-90% of MHR) – This is the "anaerobic threshold zone." Training here improves speed and power and increases your lactate threshold, allowing you to sustain higher intensities for longer. You can only speak a few words at a time.
- Zone 5: Maximum (90-100% of MHR) – This zone is for very high-intensity interval training (HIIT) and short bursts of maximal effort. It pushes your cardiovascular system to its limits and is beneficial for improving top-end speed and VO2 max. This zone is demanding and should be used sparingly.
How to Use the Calculator
Simply enter your age in the provided field. If you know your estimated or actual maximum heart rate, you can enter that as well. Otherwise, the calculator will use the 220-age formula. Clicking "Calculate Heart Rate Zones" will then display your estimated maximum heart rate and the corresponding BPM ranges for each of the five training zones, helping you structure your workouts effectively.