Heart Rate Training Range Calculator

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Heart Rate Training Range Calculator

Estimated Max Heart Rate: 0 BPM

Calculated using the Karvonen Formula

Training Zone Intensity BPM Range
function calculateHRZones() { var age = parseFloat(document.getElementById('age').value); var rhr = parseFloat(document.getElementById('rhr').value); var resultsDiv = document.getElementById('hr-results'); var tableBody = document.getElementById('hr-table-body'); var maxDisplay = document.getElementById('max-hr-display'); if (isNaN(age) || age 120 || isNaN(rhr) || rhr <= 0) { alert("Please enter valid age and resting heart rate values."); return; } var mhr = 220 – age; var hrr = mhr – rhr; maxDisplay.innerText = mhr; var zones = [ { name: "Zone 1: Very Light", desc: "Recovery & Warm-up", min: 0.50, max: 0.60, color: "#3498db" }, { name: "Zone 2: Light", desc: "Fat Burn & Endurance", min: 0.60, max: 0.70, color: "#2ecc71" }, { name: "Zone 3: Moderate", desc: "Aerobic Capacity", min: 0.70, max: 0.80, color: "#f1c40f" }, { name: "Zone 4: Hard", desc: "Anaerobic Threshold", min: 0.80, max: 0.90, color: "#e67e22" }, { name: "Zone 5: Maximum", desc: "VO2 Max & Speed", min: 0.90, max: 1.00, color: "#e74c3c" } ]; var html = ""; for (var i = 0; i < zones.length; i++) { var z = zones[i]; var lowBPM = Math.round((hrr * z.min) + rhr); var highBPM = Math.round((hrr * z.max) + rhr); html += '' + '' + z.name + '' + '' + z.desc + '' + '' + lowBPM + ' – ' + highBPM + ' BPM' + ''; } tableBody.innerHTML = html; resultsDiv.style.display = "block"; }

Understanding Your Heart Rate Training Ranges

Training by heart rate is one of the most effective ways to ensure your workouts are aligned with your fitness goals. Whether you are looking to burn fat, improve cardiovascular endurance, or increase your maximum speed, knowing your specific BPM (beats per minute) zones is essential.

What is the Karvonen Formula?

This calculator utilizes the Karvonen Formula. Unlike simple age-based formulas (like 220 minus age), the Karvonen method incorporates your Resting Heart Rate (RHR). By including your RHR, the formula calculates your "Heart Rate Reserve" (HRR), which accounts for your individual fitness level, making the resulting zones significantly more accurate for athletes and fitness enthusiasts.

The Five Heart Rate Zones Explained

  • Zone 1 (50-60% Intensity): Ideal for active recovery and warming up. It improves overall health but places very little stress on the body.
  • Zone 2 (60-70% Intensity): The "Fat Burning Zone." This is where you build basic endurance and your body becomes more efficient at oxidizing fat for fuel.
  • Zone 3 (70-80% Intensity): The Aerobic Zone. This improves your cardiovascular system's efficiency and strengthens your heart and lungs for longer sustained efforts.
  • Zone 4 (80-90% Intensity): The Anaerobic Zone. Training here increases your lactate threshold, allowing you to maintain high speeds for longer periods.
  • Zone 5 (90-100% Intensity): Maximum effort. This zone is typically used for short interval sprints and develops peak performance and speed.

How to Measure Your Resting Heart Rate

To get the most accurate results from this calculator, you need a precise Resting Heart Rate (RHR). The best time to measure this is immediately after waking up in the morning, before you get out of bed or consume caffeine. Place two fingers on your wrist (radial pulse) or neck (carotid pulse) and count the beats for 60 seconds.

Practical Training Example

Consider a 40-year-old individual with a resting heart rate of 60 BPM:

  1. Max HR: 220 – 40 = 180 BPM.
  2. Heart Rate Reserve: 180 – 60 = 120 BPM.
  3. Target Zone 3 (70%): (120 * 0.70) + 60 = 144 BPM.

In this example, to stay in the aerobic zone, the individual would aim for a heart rate around 144 to 156 BPM during their workout.

Note: Always consult with a physician before starting a new high-intensity exercise program, especially if you have a history of heart conditions or are taking medications that affect heart rate (such as beta-blockers).

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