Calculate Heart Rate Zones Calculator

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Heart Rate Zones Calculator

Your Heart Rate Training Zones:

Understanding Heart Rate Zones

Heart rate training zones are specific ranges of your heart rate that correspond to different levels of exercise intensity. Training within these zones allows you to optimize your workouts for various fitness goals, whether it's improving cardiovascular health, increasing endurance, or burning fat.

How are Zones Calculated?

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 in one minute during maximal exertion.

Estimating Maximum Heart Rate: A widely used formula to estimate MHR is:

Estimated MHR = 220 – Age

For example, if you are 30 years old, your estimated MHR would be 220 – 30 = 190 bpm.

The Five Heart Rate Training Zones: Once your MHR is established (either estimated or measured), you can calculate your training zones:

  • Zone 1: Very Light (50-60% of MHR) – This zone is great for recovery and warm-ups. It's about 50-60% of your maximum heart rate.
  • Zone 2: Light (60-70% of MHR) – This is your aerobic or "fat-burning" zone. You can sustain this intensity for longer periods. It's about 60-70% of your maximum heart rate.
  • Zone 3: Moderate (70-80% of MHR) – This zone improves your aerobic fitness and is often referred to as the "tempo" zone. It's about 70-80% of your maximum heart rate.
  • Zone 4: Hard (80-90% of MHR) – In this zone, you're pushing your limits. It improves your anaerobic threshold and is great for increasing speed and endurance. It's about 80-90% of your maximum heart rate.
  • Zone 5: Maximum (90-100% of MHR) – This is your maximum effort zone, used for short bursts of very high intensity. It's about 90-100% of your maximum heart rate.

Example Calculation:

Let's say you are 45 years old and your estimated maximum heart rate is 175 bpm (220 – 45).

  • Zone 1 (50-60%): 88 – 105 bpm
  • Zone 2 (60-70%): 105 – 123 bpm
  • Zone 3 (70-80%): 123 – 140 bpm
  • Zone 4 (80-90%): 140 – 158 bpm
  • Zone 5 (90-100%): 158 – 175 bpm

Remember that these are estimates. For more accurate zones, consider a professional fitness assessment or a lactate threshold test.

function calculateHeartRateZones() { var ageInput = document.getElementById("age"); var maxHeartRateInput = document.getElementById("maxHeartRate"); var age = parseFloat(ageInput.value); var maxHeartRate; if (!isNaN(parseFloat(maxHeartRateInput.value)) && maxHeartRateInput.value.trim() !== "") { maxHeartRate = parseFloat(maxHeartRateInput.value); } else if (!isNaN(age) && age > 0) { maxHeartRate = 220 – age; } else { document.getElementById("zone1").innerHTML = "Please enter a valid age or estimated maximum heart rate."; document.getElementById("zone2").innerHTML = ""; document.getElementById("zone3").innerHTML = ""; document.getElementById("zone4").innerHTML = ""; document.getElementById("zone5").innerHTML = ""; return; } if (maxHeartRate <= 0) { document.getElementById("zone1").innerHTML = "Maximum heart rate must be a positive number."; document.getElementById("zone2").innerHTML = ""; document.getElementById("zone3").innerHTML = ""; document.getElementById("zone4").innerHTML = ""; document.getElementById("zone5").innerHTML = ""; return; } var zone1_low = Math.round(maxHeartRate * 0.50); var zone1_high = Math.round(maxHeartRate * 0.60); var zone2_low = Math.round(maxHeartRate * 0.60); var zone2_high = Math.round(maxHeartRate * 0.70); var zone3_low = Math.round(maxHeartRate * 0.70); var zone3_high = Math.round(maxHeartRate * 0.80); var zone4_low = Math.round(maxHeartRate * 0.80); var zone4_high = Math.round(maxHeartRate * 0.90); var zone5_low = Math.round(maxHeartRate * 0.90); var zone5_high = Math.round(maxHeartRate * 1.00); document.getElementById("zone1").innerHTML = "Zone 1 (Very Light): " + zone1_low + " – " + zone1_high + " bpm (50-60% of MHR)"; document.getElementById("zone2").innerHTML = "Zone 2 (Light): " + zone2_low + " – " + zone2_high + " bpm (60-70% of MHR)"; document.getElementById("zone3").innerHTML = "Zone 3 (Moderate): " + zone3_low + " – " + zone3_high + " bpm (70-80% of MHR)"; document.getElementById("zone4").innerHTML = "Zone 4 (Hard): " + zone4_low + " – " + zone4_high + " bpm (80-90% of MHR)"; document.getElementById("zone5").innerHTML = "Zone 5 (Maximum): " + zone5_low + " – " + zone5_high + " bpm (90-100% of MHR)"; } .calculator-container { font-family: sans-serif; max-width: 700px; margin: 20px auto; padding: 20px; border: 1px solid #ccc; border-radius: 8px; box-shadow: 0 2px 5px rgba(0,0,0,0.1); } .calculator-container h2, .calculator-container h3, .calculator-container h4 { text-align: center; color: #333; } .calculator-inputs { display: flex; flex-wrap: wrap; gap: 15px; margin-bottom: 20px; justify-content: center; } .input-group { display: flex; flex-direction: column; align-items: flex-start; } .input-group label { margin-bottom: 5px; font-weight: bold; color: #555; } .input-group input[type="number"] { padding: 8px; border: 1px solid #ccc; border-radius: 4px; width: 150px; font-size: 1em; } .calculator-container button { display: block; width: 100%; padding: 10px 15px; background-color: #007bff; color: white; border: none; border-radius: 5px; font-size: 1.1em; cursor: pointer; transition: background-color 0.3s ease; margin-top: 15px; margin-bottom: 20px; } .calculator-container button:hover { background-color: #0056b3; } .calculator-results { margin-top: 20px; padding: 15px; background-color: #f9f9f9; border: 1px solid #eee; border-radius: 5px; } .calculator-results p { margin-bottom: 10px; font-size: 1em; color: #444; } .calculator-explanation { margin-top: 30px; border-top: 1px solid #eee; padding-top: 20px; font-size: 0.95em; line-height: 1.6; color: #666; } .calculator-explanation ul { margin-top: 10px; padding-left: 20px; } .calculator-explanation li { margin-bottom: 8px; } .calculator-explanation strong { color: #333; } .calculator-explanation em { font-style: italic; color: #555; }

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