Training Zone Calculator

Calculate personalized heart rate training zones to structure your workouts for maximum effectiveness.

I know my:

Age:

Resting Heart Rate (bpm): (optional) Enables heart rate reserve (Karvonen) calculations

Zone Model:

How It Works

Training zones divide your effort range into structured intensity levels. Each zone targets different physiological adaptations, from recovery to maximum performance. Training in the right zones ensures you get the intended benefit from each workout.

Zone Models

5-Zone (Standard)

The most widely used model. Divides intensity from easy recovery (Zone 1) through threshold (Zone 4) to maximum effort (Zone 5). Used by most training platforms and coaches.

3-Zone (Polarized)

Based on polarized training research. Zone 1 is easy (below ventilatory threshold 1), Zone 2 is moderate/tempo, and Zone 3 is hard (above ventilatory threshold 2). The 80/20 rule suggests spending 80% of training time in Zone 1.

7-Zone (Detailed)

A granular model used by advanced coaches. Adds Active Recovery, Endurance, Tempo, Sub-Threshold, Super-Threshold, VO2 Max, and Anaerobic zones. Allows precise prescription for periodized programs.

Input Methods

Age-Based Estimation

Formula: Max HR = 208 - (0.7 x age) (Tanaka formula)

A good starting point, but individual variation can be 10-15 bpm in either direction.

Known Max Heart Rate

If you know your actual max HR from a test, zones will be more accurate than age-based estimation.

Lactate Threshold Heart Rate

Test: Warm up, then sustain the hardest effort you can hold for 30 minutes. Average HR of the last 20 minutes is your LTHR.

Zones based on LTHR are the most accurate for training prescription since threshold is the key physiological marker.

Note: Heart rate zones are individual. If a zone feels significantly too easy or too hard, consider getting a lab test for precise threshold determination. Factors like heat, caffeine, fatigue, and altitude can shift heart rate by 5-10 bpm on any given day.

Embed This Util

You can embed this util on your own site as a widget. Adding ?embed=1 to the URL loads a compact version with just the tool itself; no header, menu, or documentation. Paste this snippet into your HTML:

Copy snippet Adjust the height to taste.

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