Heart Rate Training Zone Calculator
ANA›Life Services Authority›National Calculator Authority›Heart Rate Training Zone Calculator
.calc-container { max-width: 640px; margin: 2rem 0; padding: 1.5rem; background: #fff; border: 1px solid #ddd; border-radius: 8px; box-shadow: 0 1px 3px rgba(0,0,0,0.06); font-family: system-ui, -apple-system, sans-serif; } .calc-container h3 { font-family: Georgia, serif; font-size: 1.15rem; color: #1a1a1a; margin-bottom: 1rem; padding-bottom: 0.5rem; border-bottom: 2px solid var(--ac, #3d5a80); } .calc-row { display: flex; align-items: center; gap: 0.75rem; margin-bottom: 0.75rem; flex-wrap: wrap; } .calc-row label { min-width: 160px; font-size: 0.9rem; color: #333; font-weight: 500; } .calc-row input[type="number"], .calc-row select { flex: 1; min-width: 120px; max-width: 200px; padding: 0.5rem 0.6rem; border: 1px solid #ccc; border-radius: 4px; font-size: 0.9rem; font-family: system-ui, sans-serif; color: #1a1a1a; background: #fafaf8; } .calc-row input:focus, .calc-row select:focus { outline: none; border-color: var(--ac, #3d5a80); box-shadow: 0 0 0 2px rgba(26,74,138,0.12); } .calc-row .unit { font-size: 0.82rem; color: #888; min-width: 30px; } .calc-btn { display: inline-block; margin-top: 0.5rem; padding: 0.55rem 1.5rem; background: var(--ac, #3d5a80); color: #fff; border: none; border-radius: 4px; font-size: 0.9rem; font-weight: 600; cursor: pointer; font-family: system-ui, sans-serif; } .calc-btn:hover { opacity: 0.9; } .calc-result { margin-top: 1.25rem; padding: 1rem 1.25rem; background: #f0f6fc; border-left: 3px solid var(--ac, #3d5a80); border-radius: 0 6px 6px 0; display: none; } .calc-result.visible { display: block; } .calc-result-label { font-size: 0.78rem; text-transform: uppercase; letter-spacing: 0.06em; color: #666; margin-bottom: 0.25rem; } .calc-result-value { font-size: 1.6rem; font-weight: 700; color: var(--ac, #3d5a80); } .calc-result-detail { font-size: 0.85rem; color: #555; margin-top: 0.5rem; line-height: 1.5; } .calc-note { margin-top: 1rem; font-size: 0.8rem; color: #888; font-style: italic; } .calc-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 0.75rem; margin-top: 0.75rem; } .calc-grid-item { padding: 0.6rem 0.8rem; background: #f8f9fa; border-radius: 4px; border: 1px solid #eee; } .calc-grid-item .label { font-size: 0.75rem; color: #888; text-transform: uppercase; letter-spacing: 0.04em; } .calc-grid-item .value { font-size: 1.1rem; font-weight: 600; color: #1a1a1a; } @media (max-width: 720px) { .calc-row { flex-direction: column; align-items: flex-start; gap: 0.3rem; } .calc-row label { min-width: auto; } .calc-row input[type="number"], .calc-row select { max-width: 100%; width: 100%; } .calc-grid { grid-template-columns: 1fr; } } .calc-chart { margin: 1rem 0; text-align: center; } .calc-chart svg { max-width: 100%; height: auto; } .calc-chart-legend { display: flex; flex-wrap: wrap; justify-content: center; gap: 0.6rem 1.2rem; margin-top: 0.6rem; font-size: 0.8rem; color: #555; } .calc-chart-legend span { display: inline-flex; align-items: center; gap: 0.3rem; } .calc-chart-legend i { display: inline-block; width: 10px; height: 10px; border-radius: 2px; font-style: normal; } .calc-related { max-width: 640px; margin: 2rem 0 1rem; padding: 1.25rem 1.5rem; background: #f8f9fa; border: 1px solid #e8e8e8; border-radius: 8px; } .calc-related h3 { font-family: Georgia, serif; font-size: 1rem; color: #1a1a1a; margin: 0 0 0.75rem; padding-bottom: 0.4rem; border-bottom: 2px solid var(--ac, #3d5a80); } .calc-related-list { list-style: none; padding: 0; margin: 0 0 0.75rem; display: grid; grid-template-columns: 1fr 1fr; gap: 0.4rem 1.5rem; } .calc-related-list li a { font-size: 0.88rem; color: var(--ac, #3d5a80); text-decoration: none; } .calc-related-list li a:hover { text-decoration: underline; } .calc-browse-all { margin: 0.5rem 0 0; font-size: 0.9rem; font-weight: 600; } .calc-browse-all a { color: var(--ac, #3d5a80); text-decoration: none; } .calc-browse-all a:hover { text-decoration: underline; } @media (max-width: 720px) { .calc-related-list { grid-template-columns: 1fr; } }
Heart Rate Training Zone Calculator
Calculate your personalized heart rate training zones using the Karvonen (Heart Rate Reserve) method to optimize your workouts.
Age (years)
Resting Heart Rate (bpm)
MHR Formula
Standard: 220 − Age Tanaka: 208 − (0.7 × Age) Gulati (females): 206 − (0.88 × Age)
Calculate Zones
function heaCalc() { var age = parseFloat(document.getElementById('hea-age').value); var rhr = parseFloat(document.getElementById('hea-rhr').value); var method = document.getElementById('hea-method').value; var res = document.getElementById('hea-result');
if (isNaN(age) || age 100) { res.innerHTML = 'Please enter a valid age between 10 and 100.'; return; } if (isNaN(rhr) || rhr 120) { res.innerHTML = 'Please enter a valid resting heart rate between 30 and 120 bpm.'; return; }
var mhr; if (method === 'tanaka') { mhr = 208 - (0.7 * age); } else if (method === 'gulati') { mhr = 206 - (0.88 * age); } else { mhr = 220 - age; }
var hrr = mhr - rhr;
// Karvonen zones: Target HR = ((MHR - RHR) × intensity%) + RHR var zones = [ { name: 'Zone 1 — Very Light', lo: 0.50, hi: 0.60, color: '#6ec6f5', benefit: 'Recovery, warm-up' }, { name: 'Zone 2 — Light', lo: 0.60, hi: 0.70, color: '#82d982', benefit: 'Base endurance, fat burn' }, { name: 'Zone 3 — Moderate', lo: 0.70, hi: 0.80, color: '#f5d76e', benefit: 'Aerobic fitness, stamina' }, { name: 'Zone 4 — Hard', lo: 0.80, hi: 0.90, color: '#f5a623', benefit: 'Lactate threshold, speed' }, { name: 'Zone 5 — Maximum', lo: 0.90, hi: 1.00, color: '#e05c5c', benefit: 'Peak performance, VO₂ max' } ];
- var methodLabel = method === 'tanaka' ? 'Tanaka (208 − 0.7×Age)'
- method === 'gulati' ? 'Gulati (206 − 0.88×Age)'
- 'Standard (220 − Age)';
var html = '### Your Heart Rate Training Zones '; html += ''; html += '' + 'Zone' + 'Range (bpm)' + 'Benefit' + '';
zones.forEach(function(z) { var lo = Math.round(hrr * z.lo + rhr); var hi = (z.hi === 1.00) ? Math.round(mhr) : Math.round(hrr * z.hi + rhr); html += '' + '' + z.name + '' + '' + lo + ' – ' + hi + '' + '' + z.benefit + '' + ''; });
html += ''; html += '' + 'Max Heart Rate (MHR): ' + Math.round(mhr) + ' bpm | ' + 'Heart Rate Reserve (HRR): ' + Math.round(hrr) + ' bpm | ' + 'Formula used: ' + methodLabel + '';
res.innerHTML = html; }
#### Formula
Karvonen (Heart Rate Reserve) Method:
Target HR = ((MHR − RHR) × Intensity%) + RHR
Where HRR = MHR − RHR (Heart Rate Reserve)
Max Heart Rate (MHR) options:
- Standard: MHR = 220 − Age
- Tanaka et al. (2001): MHR = 208 − (0.7 × Age)
- Gulati et al. (2010, females): MHR = 206 − (0.88 × Age)
#### Assumptions & References
- Karvonen, M.J. et al. (1957). Annals of Medicine and Experimental Biology of Finland, 35(3), 307–315.
- Tanaka, H. et al. (2001). Journal of the American College of Cardiology, 37(1), 153–156.
- Gulati, M. et al. (2010). Circulation, 122(2), 130–137.
More Calculators
- Evapotranspiration (ET) & Watering Schedule Calculator
- Solar Panel Repair vs Replace Cost Calculator
- Sprinkler Head Flow Rate Calculator
- Athlete Body Fat Percentage Calculator
- Sprint Speed & Acceleration Calculator
- Solar Panel Degradation & Performance Loss Calculator
- Irrigation Zone Run Time Calculator
- AI Model Accuracy vs Training Cost Tradeoff Calculator
- Bias Detection Score Calculator
- AI Training Data Size Estimator
- Training ROI Calculator
- Spaced Repetition Interval Calculator
Read Next
Study Time Planner Authority Network America › Life Services Authority › National Calculator Authority .calc-container { max-width: 640px;...