Heart Rate Zone Calculator
Heart Rate Zone is evaluated from Max Heart Rate and Resting Heart Rate. The calculation reports Heart Rate Reserve, Zone 1 - Recovery and Zone 1 - Recovery.
Results
About the Heart Rate Zone Calculator
The calculator uses a multi formula configuration. Each reported value is read as a direct evaluation of the stored rules with the declared field formats and units.
Formula basis:
Heart Rate Reserve (HRR) = Max HR - Resting HR
Zone HR = Resting HR + (HRR x Zone Intensity%)
- Zone 1: 50 - 60% HRR
- Zone 2: 60 - 70% HRR
- Zone 3: 70 - 80% HRR
- Zone 4: 80 - 90% HRR
- Zone 5: 90 - 100% HRR
Interpret the outputs in the order shown by the result fields. Optional inputs affect only the outputs that depend on those variables.
Formula & How It Works
The calculation applies the following relations exactly as recorded in the metadata: Heart Rate Reserve (HRR) = Max HR - Resting HR Zone HR = Resting HR + (HRR x Zone Intensity%) - Zone 1: 50 - 60% HRR - Zone 2: 60 - 70% HRR - Zone 3: 70 - 80% HRR - Zone 4: 80 - 90% HRR - Zone 5: 90 - 100% HRR Each output field is produced by substituting the supplied inputs into the relevant relation and then applying the declared rounding or text format.
Worked Examples
Example 1: Recreational Runner — 35-Year-Old
Inputs
With Max Heart Rate = 185 and Resting Heart Rate = 60 as the stated inputs, the result is Heart Rate Reserve = 125 bpm, Zone 1 - Recovery = 123 bpm and Zone 1 - Recovery = 135 bpm. Each value corresponds to the declared output fields.
Example 2: Highly Fit Athlete — Low Resting HR
Inputs
With Max Heart Rate = 190 and Resting Heart Rate = 45 as the stated inputs, the result is Heart Rate Reserve = 145 bpm, Zone 1 - Recovery = 118 bpm and Zone 1 - Recovery = 132 bpm. Each value corresponds to the declared output fields.
Example 3: Older Adult — 60-Year-Old with Cardiac History
Inputs
With Max Heart Rate = 160 and Resting Heart Rate = 68 as the stated inputs, the result is Heart Rate Reserve = 92 bpm, Zone 1 - Recovery = 114 bpm and Zone 1 - Recovery = 123 bpm. Each value corresponds to the declared output fields.
Example 4: Beginner Exerciser — 28-Year-Old
Inputs
With Max Heart Rate = 192 and Resting Heart Rate = 75 as the stated inputs, the result is Heart Rate Reserve = 117 bpm, Zone 1 - Recovery = 134 bpm and Zone 1 - Recovery = 145 bpm. Each value corresponds to the declared output fields.
Common Use Cases
- Plan heart rate zone training for weight loss or endurance
- Ensure correct intensity for cardio workouts
- Use Zone 2 training for aerobic base building
- Plan marathon or cycling training using HR zones