Heart Rate Training Zone Calculator
Understanding Heart Rate Training Zones
Training heart rate zones are ranges of heartbeats per minute (bpm) that correspond to different exercise intensities. Training within these zones helps you achieve specific fitness goals, whether it's improving cardiovascular endurance, burning fat, or boosting anaerobic capacity.
To calculate your training zones, we first need to estimate your Maximum Heart Rate (MHR) and then use your Resting Heart Rate (RHR) to determine your Heart Rate Reserve (HRR).
Maximum Heart Rate (MHR) Estimation:
The most common formula to estimate MHR is: 220 – Age. While this is a general guideline, individual MHR can vary. If you know your actual MHR from a stress test, it's more accurate to use that value.
Heart Rate Reserve (HRR):
HRR is the difference between your MHR and your RHR. It represents the range of heartbeats available for your training. The formula is: HRR = MHR – RHR.
Calculating Training Zones:
Your training zones are calculated as a percentage of your HRR, added to your RHR. Here are the commonly accepted zones:
- Zone 1: Very Light (50-60% of HRR) – Ideal for active recovery and warm-ups. Helps build a base and promotes recovery.
- Zone 2: Light (60-70% of HRR) – Known as the "fat-burning zone". Excellent for building aerobic endurance and improving cardiovascular health.
- Zone 3: Moderate (70-80% of HRR) – Improves aerobic fitness and increases endurance. You'll feel a more challenging workout here.
- Zone 4: Hard (80-90% of HRR) – Improves anaerobic threshold and boosts speed and power. This zone is intense.
- Zone 5: Maximum (90-100% of HRR) – For very short bursts of maximum effort. Improves peak performance and is highly demanding.
Using this calculator will provide you with personalized heart rate training zones based on your age and resting heart rate, helping you train smarter and more effectively.
Your Training Zones:
"; htmlOutput += "Zone 1 (Very Light): " + Math.round(zone1_lower) + " – " + Math.round(zone1_upper) + " bpm
";
htmlOutput += "Zone 2 (Light): " + Math.round(zone2_lower) + " – " + Math.round(zone2_upper) + " bpm
";
htmlOutput += "Zone 3 (Moderate): " + Math.round(zone3_lower) + " – " + Math.round(zone3_upper) + " bpm
";
htmlOutput += "Zone 4 (Hard): " + Math.round(zone4_lower) + " – " + Math.round(zone4_upper) + " bpm
";
htmlOutput += "Zone 5 (Maximum): " + Math.round(zone5_lower) + " – " + Math.round(zone5_upper) + " bpm
";
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