Heart Rate Running Calculator

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Heart Rate Running Calculator

This calculator helps you estimate your target heart rate zones for running based on your age. Running within specific heart rate zones can help you achieve different training goals, from improving aerobic base to boosting speed and endurance.

If you don't know your estimated max heart rate, leave this blank. The calculator will estimate it based on your age using the formula 220 – Age.

Your Target Heart Rate Zones:

Zone 1 (Very Light): BPM

Zone 2 (Light): BPM

Zone 3 (Moderate): BPM

Zone 4 (Hard): BPM

Zone 5 (Maximum): BPM

Understanding Heart Rate Zones for Running

Your heart rate is a crucial indicator of your body's exertion level during exercise. By understanding and targeting different heart rate zones, you can optimize your training for specific outcomes.

How Heart Rate Zones Work

Heart rate zones are typically expressed as a percentage of your maximum heart rate (MHR). Your MHR is the highest number of times your heart can beat per minute during maximal physical exertion. A common and simple formula to estimate MHR is 220 minus your age.

Common Heart Rate Training Zones:

  • Zone 1 (50-60% of MHR): Recovery pace. Helps in active recovery and light aerobic conditioning.
  • Zone 2 (60-70% of MHR): Endurance pace. Builds aerobic base, improves fat metabolism, and enhances stamina. Most of your easy runs should be in this zone.
  • Zone 3 (70-80% of MHR): Tempo pace. Improves aerobic fitness and lactate threshold, preparing your body for faster running.
  • Zone 4 (80-90% of MHR): Threshold pace. Increases speed and high-end aerobic capacity. This zone is challenging and focuses on improving your ability to sustain faster paces for longer.
  • Zone 5 (90-100% of MHR): Max effort. Improves anaerobic capacity and speed. This zone is for very short, intense bursts of effort.

Using a heart rate monitor during your runs allows you to stay within these zones, ensuring your training is effective and tailored to your goals, whether you're aiming for a marathon or simply improving your general fitness.

function calculateHeartRateZones() { var ageInput = document.getElementById("age"); var maxHeartRateInput = document.getElementById("maxHeartRate"); var resultDiv = document.getElementById("result"); var age = parseFloat(ageInput.value); var maxHeartRate = parseFloat(maxHeartRateInput.value); // Clear previous results document.getElementById("zone1").textContent = ""; document.getElementById("zone2").textContent = ""; document.getElementById("zone3").textContent = ""; document.getElementById("zone4").textContent = ""; document.getElementById("zone5").textContent = ""; if (isNaN(age) || age <= 0) { alert("Please enter a valid age."); return; } // Calculate estimated Max Heart Rate if not provided if (isNaN(maxHeartRate) || maxHeartRate <= 0) { maxHeartRate = 220 – age; if (maxHeartRate <= 0) { alert("Age entered results in an invalid Max Heart Rate. Please check your age."); return; } } // Calculate zones var zone1_low = Math.round(maxHeartRate * 0.50); var zone1_high = Math.round(maxHeartRate * 0.60); var zone2_low = Math.round(maxHeartRate * 0.60); var zone2_high = Math.round(maxHeartRate * 0.70); var zone3_low = Math.round(maxHeartRate * 0.70); var zone3_high = Math.round(maxHeartRate * 0.80); var zone4_low = Math.round(maxHeartRate * 0.80); var zone4_high = Math.round(maxHeartRate * 0.90); var zone5_low = Math.round(maxHeartRate * 0.90); var zone5_high = Math.round(maxHeartRate * 1.00); // Display results document.getElementById("zone1").textContent = zone1_low + " – " + zone1_high; document.getElementById("zone2").textContent = zone2_low + " – " + zone2_high; document.getElementById("zone3").textContent = zone3_low + " – " + zone3_high; document.getElementById("zone4").textContent = zone4_low + " – " + zone4_high; document.getElementById("zone5").textContent = zone5_low + " – " + zone5_high; resultDiv.style.display = "block"; } #heartRateCalculatorContainer { font-family: sans-serif; max-width: 800px; margin: 20px auto; padding: 20px; border: 1px solid #ddd; border-radius: 8px; background-color: #f9f9f9; } #calculatorInterface { width: 45%; float: left; padding-right: 20px; box-sizing: border-box; } #articleContent { width: 55%; float: right; padding-left: 20px; box-sizing: border-box; border-left: 1px solid #eee; } .input-group { margin-bottom: 15px; } .input-group label { display: block; margin-bottom: 5px; font-weight: bold; } .input-group input[type="number"] { width: calc(100% – 22px); padding: 10px; border: 1px solid #ccc; border-radius: 4px; box-sizing: border-box; } .input-group small { display: block; margin-top: 5px; color: #666; font-size: 0.9em; } button { background-color: #4CAF50; color: white; padding: 10px 15px; border: none; border-radius: 4px; cursor: pointer; font-size: 1em; margin-top: 10px; margin-bottom: 20px; } button:hover { background-color: #45a049; } #result { margin-top: 20px; padding: 15px; border: 1px solid #eee; border-radius: 5px; background-color: #fff; display: none; /* Hidden by default */ } #result h3 { margin-top: 0; color: #333; } #result p { margin-bottom: 8px; color: #555; } #result span { font-weight: bold; color: #007bff; } #articleContent h3, #articleContent h4 { color: #333; } #articleContent ul { margin-left: 20px; color: #555; } #articleContent li { margin-bottom: 8px; } /* Responsive adjustments */ @media (max-width: 768px) { #calculatorInterface, #articleContent { width: 100%; float: none; padding: 0; } #articleContent { border-left: none; border-top: 1px solid #eee; margin-top: 20px; padding-top: 20px; } }

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