Exercise Heart Rate Range Calculator

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Exercise Heart Rate Range Calculator .hr-calculator-container { font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; max-width: 800px; margin: 0 auto; padding: 20px; background: #f9f9f9; border: 1px solid #ddd; border-radius: 8px; } .hr-calc-header { text-align: center; margin-bottom: 25px; color: #d32f2f; } .hr-form-group { margin-bottom: 20px; } .hr-form-group label { display: block; margin-bottom: 8px; font-weight: 600; color: #333; } .hr-form-group input { width: 100%; padding: 12px; border: 1px solid #ccc; border-radius: 4px; font-size: 16px; box-sizing: border-box; } .hr-form-group .hint { font-size: 12px; color: #666; margin-top: 5px; } .hr-btn { display: block; width: 100%; padding: 15px; background-color: #d32f2f; color: white; border: none; border-radius: 4px; font-size: 18px; font-weight: bold; cursor: pointer; transition: background-color 0.3s; } .hr-btn:hover { background-color: #b71c1c; } #hr-result-container { margin-top: 30px; display: none; background: white; padding: 20px; border-radius: 8px; box-shadow: 0 2px 10px rgba(0,0,0,0.05); } .hr-summary { text-align: center; margin-bottom: 20px; padding-bottom: 15px; border-bottom: 2px solid #eee; } .hr-big-number { font-size: 32px; color: #d32f2f; font-weight: bold; } .hr-zone-table { width: 100%; border-collapse: collapse; margin-top: 15px; } .hr-zone-table th, .hr-zone-table td { padding: 12px; text-align: left; border-bottom: 1px solid #ddd; } .hr-zone-table th { background-color: #f1f1f1; font-weight: 600; } .zone-badge { display: inline-block; padding: 4px 8px; border-radius: 4px; color: white; font-size: 12px; font-weight: bold; } .z1 { background-color: #9e9e9e; } .z2 { background-color: #4caf50; } .z3 { background-color: #ff9800; } .z4 { background-color: #ff5722; } .z5 { background-color: #d32f2f; } .content-section { margin-top: 40px; line-height: 1.6; color: #333; } .content-section h2 { margin-top: 30px; font-size: 24px; } .content-section h3 { margin-top: 20px; font-size: 20px; } .content-section p { margin-bottom: 15px; } .content-section ul { margin-bottom: 15px; padding-left: 20px; } @media (max-width: 600px) { .hr-form-group input { font-size: 16px; } } function calculateZones() { var ageInput = document.getElementById('calcAge'); var rhrInput = document.getElementById('calcRHR'); var resultContainer = document.getElementById('hr-result-container'); var maxHrDisplay = document.getElementById('displayMaxHR'); var methodDisplay = document.getElementById('displayMethod'); var tableBody = document.getElementById('zoneTableBody'); var age = parseFloat(ageInput.value); var rhr = parseFloat(rhrInput.value); // Validation if (isNaN(age) || age 120) { alert("Please enter a valid age."); return; } // Calculate Max Heart Rate (Fox Formula: 220 – Age) var maxHR = 220 – age; // Determine Calculation Method // If RHR is provided and valid, use Karvonen Formula. Otherwise use standard % of Max HR. var useKarvonen = !isNaN(rhr) && rhr > 0 && rhr < maxHR; var methodText = useKarvonen ? "Karvonen Method (Uses Resting Heart Rate)" : "Standard Method (Percentage of Max HR)"; // Heart Rate Reserve (HRR) for Karvonen var hrr = 0; if (useKarvonen) { hrr = maxHR – rhr; } // Function to calculate BPM based on percentage function getBpm(percent) { var decimal = percent / 100; if (useKarvonen) { // Target Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR return Math.round((hrr * decimal) + rhr); } else { // Target Heart Rate = max HR × %Intensity return Math.round(maxHR * decimal); } } // Zones Definition var zones = [ { name: "Zone 1: Very Light", class: "z1", min: 50, max: 60, desc: "Warm up, recovery" }, { name: "Zone 2: Light", class: "z2", min: 60, max: 70, desc: "Fat burning, endurance" }, { name: "Zone 3: Moderate", class: "z3", min: 70, max: 80, desc: "Aerobic fitness" }, { name: "Zone 4: Hard", class: "z4", min: 80, max: 90, desc: "Anaerobic capacity" }, { name: "Zone 5: Maximum", class: "z5", min: 90, max: 100, desc: "Max effort, speed" } ]; // Build Table HTML var tableHtml = ""; for (var i = 0; i < zones.length; i++) { var zone = zones[i]; var bpmLow = getBpm(zone.min); var bpmHigh = getBpm(zone.max); tableHtml += ""; tableHtml += "" + zone.name + ""; tableHtml += "" + zone.min + "% – " + zone.max + "%"; tableHtml += "" + bpmLow + " – " + bpmHigh + " bpm"; tableHtml += "" + zone.desc + ""; tableHtml += ""; } // Update DOM maxHrDisplay.innerText = maxHR; methodDisplay.innerText = methodText; tableBody.innerHTML = tableHtml; resultContainer.style.display = "block"; // Scroll to results resultContainer.scrollIntoView({ behavior: 'smooth' }); }

Exercise Heart Rate Zone Calculator

Calculate your optimal heart rate training zones for weight loss and conditioning.

Enter your resting heart rate for more accurate "Karvonen" results. Leave blank for standard estimate.

Your Estimated Maximum Heart Rate:

0 BPM

Calculation Used: Standard

Zone Name Intensity Target Range (BPM) Benefit

Understanding Your Heart Rate Zones

Training effectively requires more than just moving your body; it requires monitoring your intensity. This calculator uses your age and resting heart rate to determine your specific heart rate training zones. By staying within these specific ranges (measured in Beats Per Minute or BPM), you can target specific physiological adaptations, from burning fat to improving maximum athletic performance.

The Calculation Methods

This tool utilizes two primary methods depending on the data you provide:

  • Standard Method (Fox Formula): If you only provide your age, we calculate your Maximum Heart Rate (MHR) as 220 - Age. Your zones are then simple percentages of this maximum. This is a good general estimate for beginners.
  • Karvonen Method: If you provide your Resting Heart Rate (RHR), we use the Karvonen formula. This is widely considered more accurate because it takes your fitness level into account. The formula calculates your Heart Rate Reserve (HRR) first (Max HR minus Resting HR), applies the percentage, and adds your resting rate back in.

Breakdown of the 5 Zones

Zone 1: Very Light (50-60%)

This is your warm-up and cool-down zone. Training here aids in recovery and gets the blood flowing without placing significant stress on the body. It allows you to carry on a full conversation effortlessly.

Zone 2: Light (60-70%)

Often called the "Fat Burning Zone." In this range, your body primarily uses fat as fuel. It is crucial for building basic endurance and can be sustained for long periods. You should still be able to speak in sentences.

Zone 3: Moderate (70-80%)

The "Aerobic Zone." Training here improves your cardiovascular system and respiratory capacity. You will breathe harder and sweat more, and speaking becomes more difficult, limited to short phrases.

Zone 4: Hard (80-90%)

The "Anaerobic Zone." Here, you shift from aerobic to anaerobic metabolism. Your body produces lactic acid faster than it can clear it. This zone improves your high-speed endurance and tolerance to lactic acid. Speaking is very difficult.

Zone 5: Maximum (90-100%)

This is your peak performance zone, sustainable only for very short bursts (sprints). It is used for developing maximum speed and neuromuscular power. Consult a physician before training at this intensity.

How to Measure Resting Heart Rate

To get the most accurate results from the calculator, measure your resting heart rate in the morning, right after waking up but before getting out of bed. Count your pulse for 60 seconds. Do this for 3-4 days and take the average.

Disclaimer: This calculator provides estimates based on general population formulas. Individual heart rates can vary significantly based on genetics, medication, and fitness history. Always consult with a medical professional before starting a new exercise program.

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