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Calcimator

Heart Rate Zone (Youth) Calculator

Training zones adjusted for children's max heart rate.

Inputs

Results

Max Heart Rate (bpm)

200

Heart Rate Reserve (bpm)120
Zone 1 Low (Warm-Up)140
Zone 1 High152
Zone 2 Low (Fat Burn)153
Zone 2 High164
Zone 3 Low (Aerobic)165
Zone 3 High176
Zone 4 Low (Anaerobic)177
Zone 4 High188
Zone 5 Low (Max)189
Zone 5 High200
MVPA Threshold (bpm)153
Calories (Moderate)120
Calories (Vigorous)180
Recovery HR Target (bpm)120
How to Use This Calculator
  1. Enter Student Age, Resting Heart Rate (bpm), and Activity Duration (min).
  2. Set Body Weight (kg).
  3. Review the Max Heart Rate (bpm) result.
  4. Use Heart Rate Reserve (bpm) and Zone 1 Low (Warm-Up) to inform your decision.

How the result changes with Student Age

Student AgeMax Heart Rate (bpm)
6.3204
9.55201
13199
17196

What each input means

Student Age
Age in years. Youth have higher max heart rates than adults.
Resting Heart Rate (bpm)
Measured after sitting quietly for 2 minutes. Children typically have higher resting HR.
Activity Duration (min)
Duration of PE activity for calorie estimation.
Body Weight (kg)
Student body weight for calorie burn estimation.

What each result means

Max Heart Rate (bpm)
Estimated maximum heart rate using Tanaka formula (208 - 0.7*age).
Heart Rate Reserve (bpm)
Difference between max and resting heart rate.
Zone 1 Low (Warm-Up)
50% HRR — light warm-up intensity.
Zone 1 High
60% HRR — upper warm-up range.
Zone 2 Low (Fat Burn)
60% HRR — moderate intensity begins.
Zone 2 High
70% HRR — steady aerobic work.
Zone 3 Low (Aerobic)
70% HRR — cardiovascular training.
Zone 3 High
80% HRR — vigorous aerobic effort.
Zone 4 Low (Anaerobic)
80% HRR — high-intensity threshold.
Zone 4 High
90% HRR — near-max effort.
Zone 5 Low (Max)
90% HRR — maximum effort zone.
Zone 5 High
100% HRR — absolute max heart rate.
MVPA Threshold (bpm)
Moderate-to-Vigorous Physical Activity threshold for PE class goals.
Calories (Moderate)
Estimated calorie burn at moderate intensity (~6 METs).
Calories (Vigorous)
Estimated calorie burn at vigorous intensity (~9 METs).
Recovery HR Target (bpm)
Heart rate should drop below this within 1 minute of rest.

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Student Age = 12, Resting Heart Rate (bpm) = 80, Activity Duration (min) = 30, Body Weight (kg) = 40 = 4 input(s) provided
  2. Calculate Max Heart Rate
    Max Heart Rate = round(208 - 0.7 * age)
    200 = 200
  3. Calculate Heart Rate Reserve
    Heart Rate Reserve = maxHR - restingHR
    120 = 120
  4. Calculate Zone 1 Low
    Zone 1 Low
    140 = 140

Engine last updated . Checked against 3 independently-derived tests — how we verify calculators.

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