Understanding your heart rate zones during cardiovascular exercise is crucial for optimizing your training. Whether your goal is to improve aerobic capacity, burn fat, or build endurance, targeting specific heart rate zones ensures you're working at the right intensity. This calculator helps you determine your personal heart rate zones based on your age.
How it Works:
The most common method for calculating heart rate zones is based on your Maximum Heart Rate (MHR). A widely used formula estimates MHR by subtracting your age from 220. Once your MHR is determined, you can calculate different training zones:
Light Intensity (Warm-up/Cool-down): 50-60% of MHR
Moderate Intensity (Fat Burning): 60-70% of MHR
Aerobic Intensity (Endurance): 70-80% of MHR
Vigorous Intensity (Performance): 80-90% of MHR
Maximum Intensity (Anaerobic): 90-100% of MHR
It's important to consult with a healthcare professional before starting any new exercise program, especially if you have underlying health conditions.
Calculate Your Heart Rate Zones
Your Heart Rate Zones:
function calculateHeartRateZones() {
var ageInput = document.getElementById("age");
var resultDiv = document.getElementById("result");
var maxHeartRateP = document.getElementById("maxHeartRate");
var lightZoneP = document.getElementById("lightZone");
var moderateZoneP = document.getElementById("moderateZone");
var aerobicZoneP = document.getElementById("aerobicZone");
var vigorousZoneP = document.getElementById("vigorousZone");
var maxIntensityZoneP = document.getElementById("maxIntensityZone");
var age = parseFloat(ageInput.value);
if (isNaN(age) || age <= 0) {
resultDiv.style.display = "none";
return;
}
resultDiv.style.display = "block";
// Calculate Maximum Heart Rate (MHR)
var maxHeartRate = 220 – age;
maxHeartRateP.innerHTML = "Maximum Heart Rate (MHR): " + maxHeartRate.toFixed(0) + " bpm";
// Calculate Heart Rate Zones
var lightZoneMin = maxHeartRate * 0.50;
var lightZoneMax = maxHeartRate * 0.60;
lightZoneP.innerHTML = "Light Intensity (50-60%): " + lightZoneMin.toFixed(0) + " – " + lightZoneMax.toFixed(0) + " bpm";
var moderateZoneMin = maxHeartRate * 0.60;
var moderateZoneMax = maxHeartRate * 0.70;
moderateZoneP.innerHTML = "Moderate Intensity (60-70%): " + moderateZoneMin.toFixed(0) + " – " + moderateZoneMax.toFixed(0) + " bpm";
var aerobicZoneMin = maxHeartRate * 0.70;
var aerobicZoneMax = maxHeartRate * 0.80;
aerobicZoneP.innerHTML = "Aerobic Intensity (70-80%): " + aerobicZoneMin.toFixed(0) + " – " + aerobicZoneMax.toFixed(0) + " bpm";
var vigorousZoneMin = maxHeartRate * 0.80;
var vigorousZoneMax = maxHeartRate * 0.90;
vigorousZoneP.innerHTML = "Vigorous Intensity (80-90%): " + vigorousZoneMin.toFixed(0) + " – " + vigorousZoneMax.toFixed(0) + " bpm";
var maxIntensityZoneMin = maxHeartRate * 0.90;
var maxIntensityZoneMax = maxHeartRate * 1.00;
maxIntensityZoneP.innerHTML = "Maximum Intensity (90-100%): " + maxIntensityZoneMin.toFixed(0) + " – " + maxIntensityZoneMax.toFixed(0) + " bpm";
}