Aerobic Heart Rate Zone Calculator

Understanding your aerobic heart rate zone is crucial for effective cardiovascular training. This zone is where your body primarily uses oxygen to produce energy, making it ideal for building endurance and improving your heart's efficiency without overexerting yourself.

To calculate your aerobic heart rate zone, we typically use your Maximum Heart Rate (MHR) as a baseline. A common method to estimate MHR is the "220 minus your age" formula. However, this is a general estimation and can vary between individuals.

Once your estimated MHR is determined, the aerobic zone is generally considered to be between 60% and 70% of your MHR. Training within this zone allows your body to burn fat for fuel and build a strong aerobic base, which is fundamental for both general fitness and performance in endurance sports.

Use the calculator below to find your personalized aerobic heart rate zone. Enter your age to get started!

bpm

function calculateAerobicZone() { var ageInput = document.getElementById("age"); var age = parseFloat(ageInput.value); var estimatedMHRSpan = document.getElementById("estimatedMHR"); var lowerAerobicSpan = document.getElementById("lowerAerobic"); var upperAerobicSpan = document.getElementById("upperAerobic"); estimatedMHRSpan.textContent = "–"; lowerAerobicSpan.textContent = "–"; upperAerobicSpan.textContent = "–"; if (isNaN(age) || age 100) { alert("Please enter a valid age between 1 and 100."); return; } // Estimate Maximum Heart Rate (MHR) using the 220-age formula var estimatedMHR = 220 – age; // Aerobic zone is typically 60% to 70% of MHR var lowerAerobicLimit = estimatedMHR * 0.60; var upperAerobicLimit = estimatedMHR * 0.70; estimatedMHRSpan.textContent = estimatedMHR.toFixed(0); lowerAerobicSpan.textContent = lowerAerobicLimit.toFixed(0); upperAerobicSpan.textContent = upperAerobicLimit.toFixed(0); }