Max Heart Rate Zones Calculator

by
Max Heart Rate Training Zones Calculator body { font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif; line-height: 1.6; color: #333; max-width: 800px; margin: 0 auto; padding: 20px; } .calculator-card { background: #f8f9fa; border: 1px solid #e9ecef; border-radius: 8px; padding: 25px; box-shadow: 0 4px 6px rgba(0,0,0,0.05); margin-bottom: 40px; } .calc-title { text-align: center; margin-bottom: 25px; color: #d32f2f; } .form-group { margin-bottom: 15px; } .form-group label { display: block; font-weight: 600; margin-bottom: 5px; color: #555; } .form-group input { width: 100%; padding: 10px; border: 1px solid #ddd; border-radius: 4px; font-size: 16px; box-sizing: border-box; } .form-group .hint { font-size: 12px; color: #666; margin-top: 4px; } .btn-calculate { display: block; width: 100%; background-color: #d32f2f; color: white; border: none; padding: 12px; font-size: 18px; border-radius: 4px; cursor: pointer; font-weight: bold; transition: background 0.3s; margin-top: 20px; } .btn-calculate:hover { background-color: #b71c1c; } #results-area { display: none; /* Hidden by default */ margin-top: 30px; border-top: 2px solid #ddd; padding-top: 20px; } .mhr-display { text-align: center; background: #fff; padding: 15px; border-radius: 6px; border: 1px solid #ddd; margin-bottom: 20px; } .mhr-value { font-size: 32px; font-weight: bold; color: #d32f2f; display: block; } .zones-table { width: 100%; border-collapse: collapse; margin-top: 10px; background: white; } .zones-table th, .zones-table td { padding: 12px; text-align: left; border-bottom: 1px solid #eee; } .zones-table th { background-color: #444; color: white; font-weight: 600; } .zones-table tr:nth-child(even) { background-color: #fafafa; } .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: #2196f3; } .z3 { background-color: #4caf50; } .z4 { background-color: #ff9800; } .z5 { background-color: #f44336; } /* Article Styles */ .article-content h2 { color: #d32f2f; margin-top: 40px; border-bottom: 2px solid #eee; padding-bottom: 10px; } .article-content h3 { color: #333; margin-top: 25px; } .article-content p { margin-bottom: 15px; } .article-content ul { margin-bottom: 20px; padding-left: 20px; } .article-content li { margin-bottom: 8px; }

Max Heart Rate & Training Zones Calculator

Enter RHR for Karvonen Method (more accurate). Leave blank for Standard Method.
Estimated Maximum Heart Rate 0 BPM
Zone Intensity Target Range (BPM) Benefit
function calculateHeartRateZones() { // 1. Get Inputs var ageInput = document.getElementById('inputAge').value; var rhrInput = document.getElementById('inputRHR').value; // 2. Validate Inputs if (ageInput === "" || isNaN(ageInput) || ageInput 0 && rhr < maxHeartRate); var methodText = useKarvonen ? "Formula: Karvonen (Heart Rate Reserve)" : "Formula: Standard (220 – Age)"; // 5. Define Zones Data Structure // Format: [ZoneName, ClassName, Min%, Max%, Description] var zonesData = [ ["Zone 1: Very Light", "z1", 0.50, 0.60, "Warm up, Recovery"], ["Zone 2: Light", "z2", 0.60, 0.70, "Fat Burning, Endurance"], ["Zone 3: Moderate", "z3", 0.70, 0.80, "Aerobic Fitness"], ["Zone 4: Hard", "z4", 0.80, 0.90, "Anaerobic Capacity"], ["Zone 5: Maximum", "z5", 0.90, 1.00, "Speed, Power"] ]; var tableHtml = ""; // 6. Loop through zones and calculate ranges for (var i = 0; i < zonesData.length; i++) { var zoneName = zonesData[i][0]; var className = zonesData[i][1]; var minPct = zonesData[i][2]; var maxPct = zonesData[i][3]; var benefit = zonesData[i][4]; var minBPM, maxBPM; if (useKarvonen) { var hrr = maxHeartRate – rhr; // Heart Rate Reserve minBPM = Math.round((hrr * minPct) + rhr); maxBPM = Math.round((hrr * maxPct) + rhr); } else { minBPM = Math.round(maxHeartRate * minPct); maxBPM = Math.round(maxHeartRate * maxPct); } tableHtml += ""; tableHtml += "" + zoneName + ""; tableHtml += "" + (minPct * 100) + "% – " + (maxPct * 100) + "%"; tableHtml += "" + minBPM + " – " + maxBPM + " bpm"; tableHtml += "" + benefit + ""; tableHtml += ""; } // 7. Update DOM document.getElementById("displayMHR").innerHTML = maxHeartRate + " BPM"; document.getElementById("methodUsed").innerHTML = methodText; document.getElementById("zonesTableBody").innerHTML = tableHtml; document.getElementById("results-area").style.display = "block"; }

Mastering Your Heart Rate Zones

Understanding your heart rate zones is the most effective way to optimize your cardiovascular training. Whether you are training for a marathon, trying to lose weight, or simply maintaining general fitness, knowing exactly how hard your heart is working allows you to train smarter, not just harder.

How Maximum Heart Rate (MHR) is Calculated

The foundation of heart rate training is your Maximum Heart Rate (MHR). This calculator uses two primary methods to determine your training zones:

  • The Standard Method (Fox Formula): The most common estimation, calculated as 220 minus your age. This provides a simple baseline for your absolute maximum beats per minute (BPM).
  • The Karvonen Method: If you input your Resting Heart Rate (RHR), this calculator uses the Heart Rate Reserve (HRR) formula. This is widely considered more accurate for athletes because it accounts for your specific fitness level. The formula is: Target HR = ((Max HR − Resting HR) × % Intensity) + Resting HR.

The 5 Heart Rate Training Zones

Training across different zones triggers different physiological adaptations. Here is what happens in each zone:

Zone 1: Very Light (50-60%)

Purpose: Warm-up and active recovery.

Training in this zone improves overall health and helps muscles recover. It is very easy to maintain, and you should be able to hold a conversation effortlessly.

Zone 2: Light (60-70%)

Purpose: Fat burning and basic endurance.

Often called the "Fat Burning Zone," this intensity teaches your body to utilize fat as its primary fuel source. It builds the base for aerobic conditioning.

Zone 3: Moderate (70-80%)

Purpose: Aerobic fitness and stamina.

This is where you improve your cardiovascular system's efficiency. You will breathe harder, and lactic acid starts to build up in your bloodstream, but your body can still clear it effectively.

Zone 4: Hard (80-90%)

Purpose: Anaerobic capacity and threshold.

Training here improves your lactate threshold (the point where muscles start to burn). You can only sustain this effort for shorter periods. It is essential for improving speed and performance.

Zone 5: Maximum (90-100%)

Purpose: Peak power and speed.

This zone is reserved for very short intervals (sprints). It pushes your cardiovascular system to its absolute limit and recruits fast-twitch muscle fibers.

Why Resting Heart Rate Matters

Your Resting Heart Rate (RHR) is a strong indicator of your cardiovascular health. A lower RHR typically indicates a stronger, more efficient heart. By entering your RHR into the calculator above, the zones are adjusted to reflect your "Heart Rate Reserve," ensuring that your training intensity is scaled to your current fitness level rather than just your age.

Leave a Comment