Very Light (Recovery) – 50-60%
Light (Fat Burning) – 60-70%
Moderate (Aerobic) – 70-80%
Hard (Anaerobic) – 80-90%
Maximum (Red Line) – 90-100%
Your Target Training Zone:
Understanding Your Jogging Heart Rate
Jogging is one of the most effective ways to improve cardiovascular health, but many runners fail to see progress because they jog at the wrong intensity. By using a Jogging Heart Rate Calculator, you can determine the exact Beats Per Minute (BPM) needed to achieve specific fitness goals, whether that is weight loss, endurance building, or recovery.
The Karvonen Formula Explained
This calculator uses the Karvonen Formula, which is widely considered more accurate than simple age-based formulas because it incorporates your Resting Heart Rate (RHR). The formula follows this logic:
Max HR: 220 – Your Age
Heart Rate Reserve (HRR): Max HR – Resting HR
Target HR: (HRR × % Intensity) + Resting HR
Target Heart Rate Zones for Runners
Knowing your zone helps you tailor your workout to your specific needs:
Zone
Intensity
Benefit
Zone 1
50-60%
Warm-up & Recovery
Zone 2
60-70%
Fat Burning & Basic Endurance
Zone 3
70-80%
Aerobic Fitness & Strength
Zone 4
80-90%
Speed & Anaerobic Capacity
Tips for Measuring Your Heart Rate
To get the most out of this calculator, ensure you have an accurate Resting Heart Rate. The best time to measure this is first thing in the morning before getting out of bed. Use a smartwatch or count your pulse at your wrist (radial pulse) for 60 seconds. While jogging, a chest strap monitor provides the highest accuracy compared to wrist-based optical sensors.
function calculateJoggingHR() {
var age = parseFloat(document.getElementById('hr_age').value);
var restingHR = parseFloat(document.getElementById('hr_resting').value);
var intensity = parseFloat(document.getElementById('hr_intensity').value);
var resultBox = document.getElementById('hr_result_box');
var display = document.getElementById('hr_display');
var details = document.getElementById('hr_details');
if (isNaN(age) || age 120) {
alert("Please enter a valid age.");
return;
}
if (isNaN(restingHR) || restingHR 120) {
alert("Please enter a realistic resting heart rate (usually 40-100 BPM).");
return;
}
// Calculations
var maxHR = 220 – age;
var hrReserve = maxHR – restingHR;
// Calculate Target using Karvonen
var targetHR = Math.round((hrReserve * intensity) + restingHR);
// Zone ranges (10% span)
var lowerBound = Math.round((hrReserve * (intensity – 0.05)) + restingHR);
var upperBound = Math.round((hrReserve * (intensity + 0.05)) + restingHR);
// Display Results
resultBox.style.display = 'block';
display.innerHTML = targetHR + " BPM";
var zoneName = "";
var advice = "";
if (intensity <= 0.6) {
zoneName = "Zone 1: Recovery";
advice = "Ideal for warming up or recovering after a hard run. It improves blood flow without overtaxing the body.";
} else if (intensity <= 0.7) {
zoneName = "Zone 2: Fat Burning";
advice = "The 'sweet spot' for long-distance training. This builds your aerobic base and teaches your body to burn fat more efficiently.";
} else if (intensity <= 0.8) {
zoneName = "Zone 3: Aerobic";
advice = "Improves cardiovascular strength and lung capacity. This is a moderate-to-challenging pace.";
} else if (intensity <= 0.9) {
zoneName = "Zone 4: Anaerobic";
advice = "Hard intensity. This improves your speed and tolerance for lactic acid. Not sustainable for long durations.";
} else {
zoneName = "Zone 5: Maximum";
advice = "Maximum effort. Used for short sprints. Use with caution!";
}
details.innerHTML = "Estimated Zone: " + zoneName + "" +
"Ideal Range for this Intensity: " + lowerBound + " – " + upperBound + " BPM" +
"Estimated Max Heart Rate: " + maxHR + " BPM" +
"Note: " + advice + "";
// Scroll to result
resultBox.scrollIntoView({ behavior: 'smooth', block: 'nearest' });
}