Understanding your heart rate zones is crucial for effective training. Different zones correspond to different exercise intensities and physiological benefits. This calculator will help you determine your personal heart rate zones based on your age and a resting heart rate.
function calculateHeartRateZones() {
var age = parseFloat(document.getElementById("age").value);
var restingHeartRate = parseFloat(document.getElementById("restingHeartRate").value);
var resultDiv = document.getElementById("heartRateZonesResult");
resultDiv.innerHTML = ""; // Clear previous results
if (isNaN(age) || isNaN(restingHeartRate) || age <= 0 || restingHeartRate 220) {
resultDiv.innerHTML = "Please enter valid positive numbers for age and resting heart rate. Resting heart rate should be between 1 and 220 BPM.";
return;
}
// Calculate Maximum Heart Rate (MHR) using the Tanaka formula (208 – 0.7 * age)
var maxHeartRate = 208 – (0.7 * age);
// Calculate Heart Rate Reserve (HRR)
var heartRateReserve = maxHeartRate – restingHeartRate;
// Define the percentages for each zone (standard Karvonen method percentages)
var zones = {
"Zone 1 (Very Light)": { min: 0.50, max: 0.60 },
"Zone 2 (Light)": { min: 0.60, max: 0.70 },
"Zone 3 (Moderate)": { min: 0.70, max: 0.80 },
"Zone 4 (Hard)": { min: 0.80, max: 0.90 },
"Zone 5 (Maximum)": { min: 0.90, max: 1.00 }
};
var outputHTML = "
";
for (var zoneName in zones) {
var zone = zones[zoneName];
var lowerBound = restingHeartRate + (zone.min * heartRateReserve);
var upperBound = restingHeartRate + (zone.max * heartRateReserve);
outputHTML += "