Heart rate training zones are ranges of your maximum heart rate that correspond to different levels of exercise intensity. Training within specific zones helps you achieve different physiological adaptations and fitness goals.
How to Calculate Your Zones:
The most common method for calculating heart rate zones involves using your maximum heart rate (MHR).
Maximum Heart Rate (MHR) Estimation: The most widely used formula is 220 – Age. For example, if you are 30 years old, your estimated MHR is 220 – 30 = 190 bpm.
Heart Rate Reserve (HRR) Method (for more accuracy, especially if you know your resting heart rate): This method uses your Heart Rate Reserve (HRR), which is the difference between your MHR and your Resting Heart Rate (RHR). HRR = MHR – RHR. Then, you calculate the target heart rate for a specific zone by: Target Heart Rate = (HRR * % intensity) + RHR.
Common Heart Rate Training Zones:
Zone 1: Very Light (50-60% of MHR or 50-60% of HRR + RHR): This is recovery pace, ideal for warming up, cooling down, and active recovery. It feels very easy.
Zone 2: Light (60-70% of MHR or 60-70% of HRR + RHR): This is your aerobic base building zone. You can hold a conversation easily. It's great for building endurance and improving fat metabolism.
Zone 3: Moderate (70-80% of MHR or 70-80% of HRR + RHR): This zone improves aerobic fitness and increases your lactate threshold. Conversation becomes more difficult, but still possible.
Zone 4: Hard (80-90% of MHR or 80-90% of HRR + RHR): This is your anaerobic zone. You'll be breathing hard and can only speak in short sentences. It improves speed and power.
Zone 5: Maximum (90-100% of MHR or 90-100% of HRR + RHR): This is peak intensity, sustainable only for very short bursts. It's used for maximal performance and interval training.
Using these zones in your training can lead to more effective workouts and better results.
function calculateHeartRateZones() {
var ageInput = document.getElementById("age");
var maxHeartRateInput = document.getElementById("maxHeartRate");
var restHeartRateInput = document.getElementById("restHeartRate");
var resultDiv = document.getElementById("calculatorResult");
var age = parseFloat(ageInput.value);
var maxHeartRate = parseFloat(maxHeartRateInput.value);
var restHeartRate = parseFloat(restHeartRateInput.value);
var calculatedMaxHeartRate;
var heartRateReserve = 0;
var useHRR = false;
if (isNaN(age) || age 120) {
resultDiv.innerHTML = "Please enter a valid age.";
return;
}
// Calculate Max Heart Rate if not provided
if (isNaN(maxHeartRate) || maxHeartRate 0 && restHeartRate < maxHeartRate) {
heartRateReserve = maxHeartRate – restHeartRate;
useHRR = true;
}
var zones = {};
if (useHRR) {
// Using Heart Rate Reserve (HRR) method
zones = {
"Zone 1 (Very Light)": { lower: Math.round((heartRateReserve * 0.50) + restHeartRate), upper: Math.round((heartRateReserve * 0.60) + restHeartRate) },
"Zone 2 (Light)": { lower: Math.round((heartRateReserve * 0.60) + restHeartRate), upper: Math.round((heartRateReserve * 0.70) + restHeartRate) },
"Zone 3 (Moderate)": { lower: Math.round((heartRateReserve * 0.70) + restHeartRate), upper: Math.round((heartRateReserve * 0.80) + restHeartRate) },
"Zone 4 (Hard)": { lower: Math.round((heartRateReserve * 0.80) + restHeartRate), upper: Math.round((heartRateReserve * 0.90) + restHeartRate) },
"Zone 5 (Maximum)": { lower: Math.round((heartRateReserve * 0.90) + restHeartRate), upper: Math.round((heartRateReserve * 1.00) + restHeartRate) }
};
} else {
// Using Max Heart Rate (MHR) method
zones = {
"Zone 1 (Very Light)": { lower: Math.round(maxHeartRate * 0.50), upper: Math.round(maxHeartRate * 0.60) },
"Zone 2 (Light)": { lower: Math.round(maxHeartRate * 0.60), upper: Math.round(maxHeartRate * 0.70) },
"Zone 3 (Moderate)": { lower: Math.round(maxHeartRate * 0.70), upper: Math.round(maxHeartRate * 0.80) },
"Zone 4 (Hard)": { lower: Math.round(maxHeartRate * 0.80), upper: Math.round(maxHeartRate * 0.90) },
"Zone 5 (Maximum)": { lower: Math.round(maxHeartRate * 0.90), upper: Math.round(maxHeartRate * 1.00) }
};
}
var resultHTML = "
Your Heart Rate Training Zones:
";
resultHTML += "Estimated Maximum Heart Rate: " + calculatedMaxHeartRate + " bpm";
if (useHRR) {
resultHTML += "Resting Heart Rate: " + restHeartRate + " bpm";
resultHTML += "Heart Rate Reserve: " + heartRateReserve + " bpm";
resultHTML += "(Calculated using the Heart Rate Reserve method)";
} else {
resultHTML += "(Maximum Heart Rate estimated using 220 – Age. Resting Heart Rate not used for zone calculation)";
}
resultHTML += "