Heart Rate Zones Calculator for Running
Understanding your heart rate zones is crucial for effective running training. These zones help you train at different intensities, targeting specific physiological adaptations. Below, you can calculate your personalized heart rate zones based on your maximum heart rate.
You can estimate this using the formula 220 – Age, or through a fitness test.
Your Heart Rate Training Zones
Understanding Your Heart Rate Zones:
- Zone 1 (Very Light): 50-60% of Max HR. This is recovery pace, good for warm-ups and cool-downs.
- Zone 2 (Light): 60-70% of Max HR. This is your aerobic base building zone, improving endurance.
- Zone 3 (Moderate): 70-80% of Max HR. This improves aerobic capacity and develops speed endurance.
- Zone 4 (Hard): 80-90% of Max HR. This increases your lactate threshold and improves anaerobic performance.
- Zone 5 (Maximum): 90-100% of Max HR. This is for short bursts of maximum effort, improving VO2 max and top-end speed.
Note: These are general guidelines. Individual responses to training can vary. Consider consulting a coach or medical professional for personalized advice.
Zone 1 (50-60%): " + Math.round(zone1_min) + " – " + Math.round(zone1_max) + " bpm
";
resultsDiv.innerHTML += "Zone 2 (60-70%): " + Math.round(zone2_min) + " – " + Math.round(zone2_max) + " bpm
";
resultsDiv.innerHTML += "Zone 3 (70-80%): " + Math.round(zone3_min) + " – " + Math.round(zone3_max) + " bpm
";
resultsDiv.innerHTML += "Zone 4 (80-90%): " + Math.round(zone4_min) + " – " + Math.round(zone4_max) + " bpm
";
resultsDiv.innerHTML += "Zone 5 (90-100%): " + Math.round(zone5_min) + " – " + Math.round(zone5_max) + " bpm
";
}
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