Heart Rate Zone Calculator
Male
Female
Your Personal Heart Rate Profile
| Zone | Intensity | BPM Range | Purpose |
|---|
Please enter a valid age.
function calculateHRZones() {
var age = parseInt(document.getElementById('hr_age').value);
var gender = document.getElementById('hr_gender').value;
var restingHR = parseInt(document.getElementById('hr_resting').value);
var resultsDiv = document.getElementById('hr_results_section');
var errorDiv = document.getElementById('hr_error');
var tableBody = document.getElementById('hr_table_body');
var mhrDisplay = document.getElementById('mhr_display');
if (isNaN(age) || age 120) {
resultsDiv.style.display = 'none';
errorDiv.style.display = 'block';
return;
}
errorDiv.style.display = 'none';
resultsDiv.style.display = 'block';
var mhr;
// Use Tanaka Formula for males and Gulati for females for higher precision
if (gender === 'female') {
mhr = 206 – (0.88 * age);
} else {
mhr = 208 – (0.7 * age);
}
mhrDisplay.innerHTML = "Estimated Max Heart Rate: " + Math.round(mhr) + " BPM";
var zones = [
{ name: 'Zone 1′, intensity: '50-60%', desc: 'Recovery, Warm-up', min: 0.50, max: 0.60, color: '#e0e0e0' },
{ name: 'Zone 2′, intensity: '60-70%', desc: 'Fat Burn, Endurance', min: 0.60, max: 0.70, color: '#c8e6c9' },
{ name: 'Zone 3′, intensity: '70-80%', desc: 'Aerobic, Fitness', min: 0.70, max: 0.80, color: '#fff9c4' },
{ name: 'Zone 4′, intensity: '80-90%', desc: 'Anaerobic, Speed', min: 0.80, max: 0.90, color: '#ffe0b2' },
{ name: 'Zone 5′, intensity: '90-100%', desc: 'Red Line, Sprints', min: 0.90, max: 1.00, color: '#ffcdd2' }
];
var html = ";
for (var i = 0; i 30 && restingHR < 120) {
// Karvonen Formula (Heart Rate Reserve)
var hrr = mhr – restingHR;
zoneMin = Math.round((hrr * zones[i].min) + restingHR);
zoneMax = Math.round((hrr * zones[i].max) + restingHR);
} else {
// Standard MHR Percentage
zoneMin = Math.round(mhr * zones[i].min);
zoneMax = Math.round(mhr * zones[i].max);
}
html += 'Understanding Your Heart Rate Training Zones
Training by heart rate is one of the most effective ways to ensure your workouts are aligned with your fitness goals. Whether you are looking to burn fat, improve cardiovascular endurance, or increase your sprinting speed, knowing your specific target heart rate zones is essential. This calculator uses advanced formulas tailored to your age and gender to provide the most accurate estimates for your training.
How the Zones are Calculated
Our calculator employs two primary methods for calculating heart rate zones:
- Max Heart Rate (MHR): We use the Tanaka formula (208 – 0.7 × Age) for men and the Gulati formula (206 – 0.88 × Age) for women. Research suggests these are more accurate than the traditional "220 – Age" formula, especially for active adults.
- Karvonen Formula (HRR): If you provide your resting heart rate, the calculator uses Heart Rate Reserve (HRR). This method is highly personalized as it accounts for your current cardiovascular fitness level (indicated by your resting pulse).
The Five Heart Rate Zones Explained
Each training zone serves a specific physiological purpose:
Zone 1 (50-60%): Recovery Zone.
This is very light intensity. It is ideal for warming up, cooling down, and active recovery days. It improves overall health but doesn't significantly challenge the cardiovascular system.
Zone 2 (60-70%): Aerobic Base & Fat Burning.
Known as the "conversational pace," this zone builds endurance and trains your body to utilize fat as a primary fuel source. Most marathon and long-distance training should happen here.
Zone 3 (70-80%): Aerobic Fitness.
This intensity improves blood circulation and lung capacity. It is the "moderate" zone where you start to breathe harder but can still maintain the pace for a significant duration.
Zone 4 (80-90%): Anaerobic Threshold.
This is hard work. You are training your body to handle lactic acid more efficiently. This zone increases your maximum performance capacity and speed.
Zone 5 (90-100%): Maximum Effort.
This is reserved for short intervals and sprints. It develops peak power and speed. Only fit individuals should train in this zone for very short bursts.
Example Calculation
Imagine a 40-year-old male with a resting heart rate of 60 BPM:
- Max Heart Rate: 208 – (0.7 × 40) = 180 BPM.
- Heart Rate Reserve: 180 – 60 = 120 BPM.
- Zone 2 Target (Low): (120 × 0.60) + 60 = 132 BPM.
- Zone 2 Target (High): (120 × 0.70) + 60 = 144 BPM.
For this individual, Zone 2 training should keep their pulse between 132 and 144 beats per minute.
Disclaimer: This calculator provides estimates based on statistical averages. Factors like medication, stress, caffeine, and individual physiology can alter your actual heart rate zones. Always consult with a healthcare professional before starting a new vigorous exercise program.