Heart Rate Zone Calculator
Use this calculator to estimate your Maximum Heart Rate (MHR) and determine your personalized Target Heart Rate (THR) zones for exercise, based on your age and resting heart rate. This calculator uses the Tanaka formula for MHR and the Karvonen formula for THR zones, which are generally considered more accurate than simpler methods.
Your Heart Rate Zone Results:
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|---|---|---|
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Understanding Your Heart Rate
Your heart rate is a vital sign that indicates how many times your heart beats per minute (BPM). It's a crucial indicator of your cardiovascular health and can help guide your exercise intensity. Understanding your heart rate, especially during physical activity, allows you to train more effectively and safely.
What is Resting Heart Rate (RHR)?
Your Resting Heart Rate (RHR) is the number of times your heart beats per minute when you are at rest, typically measured first thing in the morning before you get out of bed. A lower RHR generally indicates better cardiovascular fitness and more efficient heart function. For most adults, a healthy RHR ranges from 60 to 100 BPM, though well-trained athletes often have RHRs below 60 BPM.
How to measure your RHR: Find your pulse on your wrist or neck. Count the number of beats in 15 seconds and multiply by four to get your BPM. For accuracy, measure it several times and take the average.
What is Maximum Heart Rate (MHR)?
Your Maximum Heart Rate (MHR) is the highest number of times your heart can beat per minute during strenuous exercise. It's an important metric for determining your target heart rate zones. While MHR can be precisely measured in a lab setting, it's often estimated using formulas. This calculator uses the Tanaka formula (208 – 0.7 * Age), which is widely accepted for its accuracy in adults.
Target Heart Rate Zones and the Karvonen Formula
Target Heart Rate (THR) zones are specific heart rate ranges that correspond to different exercise intensities and training benefits. Training within these zones helps you achieve specific fitness goals, such as improving endurance, burning fat, or increasing anaerobic capacity.
This calculator uses the Karvonen Formula, which is considered more personalized than simpler percentage-of-MHR methods because it takes your Resting Heart Rate (RHR) into account. The formula is:
Target Heart Rate = ((Maximum Heart Rate - Resting Heart Rate) × Intensity %) + Resting Heart Rate
The term (Maximum Heart Rate - Resting Heart Rate) is known as your Heart Rate Reserve (HRR).
Understanding the Zones:
- Light / Warm-up (50-60% of HRR): Ideal for warming up, cooling down, and recovery. It's a comfortable pace that improves overall health and prepares your body for more intense activity.
- Moderate / Fat Burning (60-70% of HRR): This zone is excellent for improving aerobic fitness and is often cited as the optimal zone for fat metabolism. You should be able to hold a conversation.
- Vigorous / Aerobic (70-80% of HRR): Training in this zone significantly improves cardiovascular endurance and stamina. Breathing becomes heavier, and talking in full sentences is difficult.
- Hard / Anaerobic (80-90% of HRR): This high-intensity zone builds speed and power, improving your body's ability to handle lactic acid. You can only speak a few words at a time.
- Maximum Effort (90-100% of HRR): This is an all-out effort, sustainable only for short bursts. It's used for interval training and should be approached with caution.
How to Use This Calculator
- Enter Your Age: Provide your current age in years.
- Enter Your Resting Heart Rate: Input your RHR in beats per minute (BPM). If you don't know it, measure it as described above.
- Click "Calculate Heart Rate Zones": The calculator will instantly display your estimated Maximum Heart Rate and your personalized target heart rate zones.
Remember, these are estimates. Individual variations exist, and factors like medication, stress, and environmental conditions can affect your heart rate. Always listen to your body and consult with a doctor or certified fitness professional for personalized advice, especially if you have any underlying health conditions.