Heart Rate Cardio Zone Calculator

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function calculateCardioZones() { var age = parseFloat(document.getElementById("age").value); var maxHeartRateInput = parseFloat(document.getElementById("maxHeartRate").value); var resultDiv = document.getElementById("cardioZonesResult"); resultDiv.innerHTML = ""; // Clear previous results if (isNaN(age) || age 120) { resultDiv.innerHTML = "Please enter a valid age between 1 and 120."; return; } var maxHeartRate; if (!isNaN(maxHeartRateInput) && maxHeartRateInput > 0 && maxHeartRateInput < 250) { maxHeartRate = maxHeartRateInput; } else { // Using the common Tanaka formula: 208 – (0.7 * age) maxHeartRate = 208 – (0.7 * age); } var restingHeartRate = 60; // A common assumed resting heart rate, can be made an input for more accuracy. var heartRateReserve = maxHeartRate – restingHeartRate; var zones = { "Very Light": { lower: restingHeartRate + (0.50 * heartRateReserve), upper: restingHeartRate + (0.60 * heartRateReserve) }, "Light": { lower: restingHeartRate + (0.60 * heartRateReserve), upper: restingHeartRate + (0.70 * heartRateReserve) }, "Moderate": { lower: restingHeartRate + (0.70 * heartRateReserve), upper: restingHeartRate + (0.80 * heartRateReserve) }, "Hard": { lower: restingHeartRate + (0.80 * heartRateReserve), upper: restingHeartRate + (0.90 * heartRateReserve) }, "Maximum": { lower: restingHeartRate + (0.90 * heartRateReserve), upper: maxHeartRate } }; var outputHTML = "

Cardio Training Zones

"; outputHTML += "Your estimated Maximum Heart Rate is: " + maxHeartRate.toFixed(0) + " BPM"; outputHTML += "Your Heart Rate Reserve is: " + heartRateReserve.toFixed(0) + " BPM"; outputHTML += "
"; for (var zoneName in zones) { var zone = zones[zoneName]; outputHTML += "
"; outputHTML += "

" + zoneName + " Zone

"; outputHTML += "" + zone.lower.toFixed(0) + " – " + zone.upper.toFixed(0) + " BPM (" + (zone.lower – restingHeartRate) / heartRateReserve * 100 + " – " + (zone.upper – restingHeartRate) / heartRateReserve * 100 + "% of HRR)"; outputHTML += "
"; } outputHTML += "
"; resultDiv.innerHTML = outputHTML; } .cardio-zone-calculator { font-family: sans-serif; border: 1px solid #ccc; padding: 20px; border-radius: 8px; max-width: 600px; margin: 20px auto; box-shadow: 0 2px 5px rgba(0,0,0,0.1); } .calculator-inputs { margin-bottom: 20px; } .input-group { margin-bottom: 15px; } .input-group label { display: block; margin-bottom: 5px; font-weight: bold; } .input-group input[type="number"] { width: calc(100% – 22px); padding: 10px; border: 1px solid #ccc; border-radius: 4px; box-sizing: border-box; } .cardio-zone-calculator button { background-color: #4CAF50; color: white; padding: 12px 20px; border: none; border-radius: 4px; cursor: pointer; font-size: 16px; margin-bottom: 20px; } .cardio-zone-calculator button:hover { background-color: #45a049; } .calculator-results { margin-top: 20px; border-top: 1px solid #eee; padding-top: 15px; } .calculator-results h3 { text-align: center; margin-bottom: 15px; color: #333; } .calculator-results p { line-height: 1.6; color: #555; } .zone-list { margin-top: 15px; } .zone-item { background-color: #f9f9f9; border: 1px solid #eee; padding: 10px; margin-bottom: 10px; border-radius: 4px; } .zone-item h4 { margin-top: 0; margin-bottom: 5px; color: #333; } .error { color: red; font-weight: bold; }

Understanding Your Cardio Training Zones

Cardiovascular training, often referred to as cardio, is crucial for maintaining heart health, improving stamina, and burning calories. To get the most out of your workouts and ensure you're training effectively and safely, it's essential to understand your target heart rate zones. These zones are percentages of your maximum heart rate, each offering different physiological benefits.

What is Maximum Heart Rate?

Your maximum heart rate (MHR) is the highest number of times your heart can beat per minute during intense physical activity. While it varies from person to person, it generally declines with age. A common and widely used formula to estimate MHR is the Tanaka formula: 208 – (0.7 x Age). Alternatively, if you know your estimated maximum heart rate, you can input it directly into the calculator for a more personalized result.

What is Heart Rate Reserve (HRR)?

Heart Rate Reserve (HRR) is the difference between your maximum heart rate and your resting heart rate. Your resting heart rate (RHR) is the number of times your heart beats per minute when you are completely at rest. HRR represents the range of heartbeats available for your workout. For instance, if your MHR is 190 BPM and your RHR is 60 BPM, your HRR is 130 BPM (190 – 60). Training zones are often calculated as a percentage of this HRR, added to your resting heart rate.

The Cardio Training Zones Explained:

  • Very Light Zone (50-60% of MHR): This is a recovery zone, ideal for very low-intensity workouts or active recovery days. It helps improve blood flow without putting significant stress on the cardiovascular system.
  • Light Zone (60-70% of MHR): This zone is excellent for building an aerobic base and improving endurance. It's sustainable for longer periods and is a great starting point for beginners.
  • Moderate Zone (70-80% of MHR): Also known as the "aerobic" zone, this is where you'll see significant improvements in cardiovascular fitness and stamina. You should be able to talk in short sentences at this intensity.
  • Hard Zone (80-90% of MHR): This zone significantly boosts cardiovascular and muscular fitness. Workouts in this zone are more challenging and shorter in duration. You'll likely only be able to speak a few words at a time.
  • Maximum Zone (90-100% of MHR): This is the "anaerobic" zone, pushing your body to its limits. It's used for high-intensity interval training (HIIT) and is typically reserved for very fit athletes. These efforts are very short and intense.

Using this calculator will help you determine the specific heart rate ranges for each of these zones, allowing you to tailor your workouts for optimal results and safety. Remember to consult with a healthcare professional before starting any new exercise program.

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