Cardiac Frequency Zone Calculator
Estimate your maximum heart rate and target heart rate zones for exercise based on your age and resting heart rate.
Understanding Your Cardiac Frequency
Cardiac frequency, commonly known as heart rate, is the number of times your heart beats per minute (bpm). It's a vital sign that provides a window into your cardiovascular health and fitness level. Monitoring your heart rate, especially during exercise, can help you train more effectively and safely.
How to Measure Resting Heart Rate (RHR)
Your Resting Heart Rate (RHR) is the number of times your heart beats per minute when you are at rest. The best time to measure it is first thing in the morning before you get out of bed. To measure, place two fingers (not your thumb) on your radial artery (on your wrist, below your thumb) or your carotid artery (on your neck, beside your windpipe). Count the number of beats in 15 seconds and multiply by four to get your RHR in bpm. A typical RHR for adults ranges from 60 to 100 bpm, though well-trained athletes often have lower RHRs.
Maximum Heart Rate (MHR)
Your Maximum Heart Rate (MHR) is the highest number of times your heart can beat per minute during physical activity. While it can be precisely determined through a graded exercise test, it's commonly estimated using a simple formula: 220 – Your Age. This calculator uses this widely accepted estimation.
Heart Rate Reserve (HRR)
Heart Rate Reserve (HRR) is the difference between your Maximum Heart Rate (MHR) and your Resting Heart Rate (RHR). It represents the range of heartbeats available for exercise. HRR is a crucial component of the Karvonen formula, which is used to calculate more personalized target heart rate zones.
Target Heart Rate Zones (Karvonen Formula)
Training within specific heart rate zones helps you achieve different fitness goals. This calculator uses the Karvonen formula, which takes into account your RHR for a more accurate and personalized target heart rate range:
Target Heart Rate = ((Max Heart Rate – Resting Heart Rate) × % Intensity) + Resting Heart Rate
- Very Light Zone (50-60% HRR): Ideal for warm-ups, cool-downs, and recovery. Improves overall health and aids in recovery.
- Light Zone (60-70% HRR): Often called the "fat-burning zone." Improves basic endurance and aerobic capacity.
- Moderate Zone (70-80% HRR): Enhances cardiovascular fitness and endurance. Good for improving aerobic capacity.
- Hard Zone (80-90% HRR): Improves anaerobic capacity and speed endurance. Challenges your body to work harder.
- Maximum Zone (90-100% HRR): Short bursts at this intensity are for peak performance training and can only be sustained for very short periods.
Understanding and utilizing these zones can optimize your workouts, whether your goal is weight loss, endurance improvement, or athletic performance.
Disclaimer:
This calculator provides estimated values based on common formulas. Individual heart rates can vary due to genetics, fitness level, medications, and environmental factors. Always consult with a healthcare professional or certified fitness expert before starting any new exercise program, especially if you have underlying health conditions.
Your Cardiac Frequency Zones:
"; resultsHtml += "Estimated Maximum Heart Rate (MHR): " + maxHeartRate + " bpm"; resultsHtml += "Heart Rate Reserve (HRR): " + heartRateReserve + " bpm"; resultsHtml += "Based on your age (" + age + " years) and resting heart rate (" + restingHeartRate + " bpm), here are your target heart rate zones:"; resultsHtml += "- ";
for (var i = 0; i < zones.length; i++) {
var zone = zones[i];
var minTHR = Math.round((heartRateReserve * zone.minIntensity) + restingHeartRate);
var maxTHR = Math.round((heartRateReserve * zone.maxIntensity) + restingHeartRate);
resultsHtml += "
- " + zone.name + ": " + minTHR + " – " + maxTHR + " bpm "; } resultsHtml += "