Understanding your heart rate zones is crucial for optimizing your training and ensuring you're working out at the right intensity for your goals. Whether you're looking to improve cardiovascular health, build endurance, or enhance performance, knowing your zones helps you train smarter.
Your heart rate zones are typically based on a percentage of your maximum heart rate (MHR). A common and effective way to estimate your MHR is using the 220 minus your age formula. However, for a more accurate assessment, especially for competitive athletes, a stress test conducted by a professional is recommended.
The zones are generally categorized as follows:
Zone 1 (Very Light): 50-60% of MHR. Recovery pace, good for active recovery.
Zone 2 (Light): 60-70% of MHR. Base endurance, fat burning zone.
Zone 3 (Moderate): 70-80% of MHR. Aerobic fitness, improves endurance and efficiency.
Zone 4 (Hard): 80-90% of MHR. Anaerobic threshold, improves speed and power.
Zone 5 (Maximum): 90-100% of MHR. Max effort, improves VO2 max.
Using this calculator, you can easily determine your personal heart rate zones. Simply enter your age, and the calculator will provide the estimated heart rate ranges for each zone.
Your Heart Rate Zones
Estimated Maximum Heart Rate (MHR): bpm
Zone 1 (50-60%): bpm
Zone 2 (60-70%): bpm
Zone 3 (70-80%): bpm
Zone 4 (80-90%): bpm
Zone 5 (90-100%): bpm
function calculateHeartRateZones() {
var ageInput = document.getElementById("age");
var age = parseFloat(ageInput.value);
var resultDiv = document.getElementById("result");
var maxHeartRateSpan = document.getElementById("maxHeartRate");
var zone1RangeSpan = document.getElementById("zone1Range");
var zone2RangeSpan = document.getElementById("zone2Range");
var zone3RangeSpan = document.getElementById("zone3Range");
var zone4RangeSpan = document.getElementById("zone4Range");
var zone5RangeSpan = document.getElementById("zone5Range");
// Clear previous results
maxHeartRateSpan.textContent = "";
zone1RangeSpan.textContent = "";
zone2RangeSpan.textContent = "";
zone3RangeSpan.textContent = "";
zone4RangeSpan.textContent = "";
zone5RangeSpan.textContent = "";
resultDiv.style.display = "none";
if (isNaN(age) || age = 120) {
alert("Please enter a valid age.");
return;
}
// Estimate Maximum Heart Rate (MHR) using the formula: 220 – age
var maxHeartRate = 220 – age;
// Calculate Heart Rate Zones
var zone1Min = Math.round(maxHeartRate * 0.50);
var zone1Max = Math.round(maxHeartRate * 0.60);
var zone2Min = Math.round(maxHeartRate * 0.60);
var zone2Max = Math.round(maxHeartRate * 0.70);
var zone3Min = Math.round(maxHeartRate * 0.70);
var zone3Max = Math.round(maxHeartRate * 0.80);
var zone4Min = Math.round(maxHeartRate * 0.80);
var zone4Max = Math.round(maxHeartRate * 0.90);
var zone5Min = Math.round(maxHeartRate * 0.90);
var zone5Max = Math.round(maxHeartRate * 1.00);
// Display the results
maxHeartRateSpan.textContent = maxHeartRate;
zone1RangeSpan.textContent = zone1Min + " – " + zone1Max;
zone2RangeSpan.textContent = zone2Min + " – " + zone2Max;
zone3RangeSpan.textContent = zone3Min + " – " + zone3Max;
zone4RangeSpan.textContent = zone4Min + " – " + zone4Max;
zone5RangeSpan.textContent = zone5Min + " – " + zone5Max;
resultDiv.style.display = "block";
}