Based on the Karvonen Formula, here are your target heart rate ranges:
Zone
Intensity
Range (BPM)
Understanding Your Heart Rate Zones
Heart rate zone training is a powerful method used by athletes and fitness enthusiasts to optimize their cardiovascular workouts. By monitoring your heart rate, you can ensure you are working out at the correct intensity to meet your specific goals, whether it is fat loss, endurance building, or performance improvement.
The Karvonen Formula Explained
This calculator uses the Karvonen Formula, which is widely considered more accurate than the simple "220 minus age" method. The Karvonen formula factors in your Resting Heart Rate (RHR) to calculate your Heart Rate Reserve (HRR). This provides a more personalized range because a person with a lower resting heart rate (typically an indicator of better cardiovascular fitness) will have different target zones than someone with a higher resting heart rate.
Breakdown of the 5 Training Zones
Zone 1: Very Light (50-60%) – Best for recovery and warming up. It improves overall health but doesn't build significant endurance.
Zone 2: Light (60-70%) – Known as the "Fat Burning Zone." This intensity builds basic endurance and aerobic capacity. It is sustainable for long periods.
Zone 3: Moderate (70-80%) – The aerobic zone. This improves blood circulation and strengthens the heart and skeletal muscles.
Zone 4: Hard (80-90%) – The anaerobic zone. Training here improves your speed endurance and increases your lactate threshold.
Zone 5: Maximum (90-100%) – Only for short bursts. This develops peak performance and speed, used primarily in interval training.
Example Calculation
If a 30-year-old individual has a resting heart rate of 60 BPM:
Maximum Heart Rate (MHR): 220 – 30 = 190 BPM
Heart Rate Reserve (HRR): 190 – 60 = 130 BPM
Zone 2 Target (60%): (130 * 0.60) + 60 = 138 BPM
function calculateZones() {
var age = document.getElementById('age').value;
var restingHR = document.getElementById('restingHR').value;
var resultBox = document.getElementById('hzResults');
var zoneBody = document.getElementById('zoneBody');
if (!age || !restingHR || age <= 0 || restingHR <= 0) {
alert("Please enter valid numbers for age and resting heart rate.");
return;
}
var mhr = 220 – age;
var hrr = mhr – restingHR;
if (hrr <= 0) {
alert("Resting heart rate cannot be higher than maximum heart rate. Please check your inputs.");
return;
}
var zones = [
{ name: "Zone 1 (Recovery)", min: 0.50, max: 0.60, class: "zone-1" },
{ name: "Zone 2 (Endurance)", min: 0.60, max: 0.70, class: "zone-2" },
{ name: "Zone 3 (Aerobic)", min: 0.70, max: 0.80, class: "zone-3" },
{ name: "Zone 4 (Anaerobic)", min: 0.80, max: 0.90, class: "zone-4" },
{ name: "Zone 5 (Sprint)", min: 0.90, max: 1.00, class: "zone-5" }
];
var html = "";
for (var i = 0; i < zones.length; i++) {
var lower = Math.round((hrr * zones[i].min) + parseInt(restingHR));
var upper = Math.round((hrr * zones[i].max) + parseInt(restingHR));
html += "