Calculate Heart Rate Zones Garmin

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Heart Rate Zone Calculator body { font-family: Arial, sans-serif; margin: 20px; } .calculator { border: 1px solid #ccc; padding: 20px; border-radius: 8px; } .input-group { margin-bottom: 15px; } label { display: block; margin-bottom: 5px; font-weight: bold; } input[type="number"] { width: calc(100% – 12px); padding: 8px; border: 1px solid #ccc; border-radius: 4px; } button { background-color: #4CAF50; color: white; padding: 10px 15px; border: none; border-radius: 4px; cursor: pointer; } button:hover { background-color: #45a049; } #result { margin-top: 20px; padding: 15px; background-color: #f0f0f0; border: 1px solid #ddd; border-radius: 4px; } h2 { color: #333; }

Heart Rate Zone Calculator

Understanding Heart Rate Zones for Training

Heart rate training zones are a powerful tool for optimizing your workouts, whether you're an endurance athlete or just looking to improve your fitness. By training within specific heart rate ranges, you can target different physiological adaptations, improve cardiovascular health, burn fat more effectively, and enhance performance.

The most common method for determining heart rate zones is based on your maximum heart rate (MHR). Your MHR is the highest number of times your heart can beat per minute during maximal exertion. While it can be accurately measured in a lab setting, it's often estimated using formulas. A widely used and relatively simple formula is:

Estimated Max Heart Rate = 220 – Age

However, this is a general estimation, and individual MHR can vary. If you know your actual maximum heart rate from a test or have a reliable reading from a device like a Garmin watch during intense efforts, using that number will provide more personalized zones.

Garmin Heart Rate Zones Explained

Garmin, like many other fitness platforms, typically uses a five-zone model based on percentages of your maximum heart rate. These zones correspond to different exercise intensities and training goals:

  • Zone 1: Very Light (50-60% of MHR) – Recovery pace. This is a comfortable pace where you can easily hold a conversation. It's great for active recovery after hard workouts.
  • Zone 2: Light (60-70% of MHR) – Aerobic endurance. This is your base-building zone. You can talk in short sentences. It improves endurance and fat burning.
  • Zone 3: Moderate (70-80% of MHR) – Aerobic fitness. This zone is where you start to feel a bit more challenged. Talking becomes difficult. It improves aerobic capacity.
  • Zone 4: Hard (80-90% of MHR) – Anaerobic threshold. At this intensity, you can only speak a few words at a time. This zone pushes your limits and improves your lactate threshold.
  • Zone 5: Maximum (90-100% of MHR) – Max effort. This is an all-out effort, unsustainable for long periods. It's used for very short intervals to maximize VO2 max.

By understanding and utilizing these zones, you can tailor your training to achieve specific fitness outcomes more effectively. For example, if your goal is to build a strong aerobic base, you'll spend more time in Zones 2 and 3. If you're training for a race and need to improve your speed and lactate threshold, Zones 4 and 5 become more critical.

function calculateHeartRateZones() { var age = parseFloat(document.getElementById("age").value); var maxHeartRateInput = parseFloat(document.getElementById("maxHeartRate").value); var resultDiv = document.getElementById("result"); resultDiv.innerHTML = "; // Clear previous results if (isNaN(age) || age 120) { resultDiv.innerHTML = "Please enter a valid age (e.g., between 1 and 120)."; return; } var maxHeartRate; if (!isNaN(maxHeartRateInput) && maxHeartRateInput > 0 && maxHeartRateInput <= 220) { maxHeartRate = maxHeartRateInput; } else { // Estimate Max Heart Rate if not provided or invalid maxHeartRate = 220 – age; if (maxHeartRate <= 0) { // Ensure calculated MHR is positive resultDiv.innerHTML = "Estimated Max Heart Rate is too low. Please check your age."; return; } } var zones = { zone1: { min: 0.50 * maxHeartRate, max: 0.60 * maxHeartRate, name: "Zone 1: Very Light" }, zone2: { min: 0.60 * maxHeartRate, max: 0.70 * maxHeartRate, name: "Zone 2: Light" }, zone3: { min: 0.70 * maxHeartRate, max: 0.80 * maxHeartRate, name: "Zone 3: Moderate" }, zone4: { min: 0.80 * maxHeartRate, max: 0.90 * maxHeartRate, name: "Zone 4: Hard" }, zone5: { min: 0.90 * maxHeartRate, max: 1.00 * maxHeartRate, name: "Zone 5: Maximum" } }; var htmlOutput = "

Your Calculated Heart Rate Zones (based on Max HR of " + maxHeartRate.toFixed(0) + " bpm):

"; htmlOutput += "
    "; for (var zoneName in zones) { htmlOutput += "
  • " + zones[zoneName].name + ": " + zones[zoneName].min.toFixed(0) + " – " + zones[zoneName].max.toFixed(0) + " bpm
    • "; } htmlOutput += "
"; resultDiv.innerHTML = htmlOutput; }

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