Heart Rate Training Zones Calculator

Heart Rate Zones

Calculation Methods

Without Resting Heart Rate (Simple Percentage Method):
Zones are calculated as straight percentages of your maximum heart rate. This method is simpler but less personalized.

With Resting Heart Rate (Karvonen Formula):
This method uses your heart rate reserve (HRR = Max HR - Resting HR) to calculate zones. It's generally more accurate as it accounts for individual variations in resting heart rate.

Training Tips

  • Zone 1 (Recovery): Use for warm-up, cool-down, and recovery between intervals.
  • Zone 2 (Endurance): Great for long rides and building base fitness.
  • Zone 3 (Tempo): Improves efficiency and aerobic capacity.
  • Zone 4 (Threshold): Increases lactate threshold and race performance.
  • Zone 5 (VO2 Max): Develops power and speed, use sparingly.

General Guidelines:

  • Spend most of your training time in Zones 1 and 2 (about 80%)
  • Include Zone 3 and 4 work in structured intervals
  • Use Zone 5 sparingly, typically in short intervals
  • Always warm up properly before high-intensity work
  • Listen to your body and adjust intensity as needed
Disclaimer: This calculator provides general training zones based on standard formulas. Individual heart rates can vary significantly based on factors such as fitness level, genetics, medication, and environmental conditions. For the most accurate zones, consider getting a professional fitness assessment. Always consult with healthcare professionals before starting a new training program.