Heart rate training zones calculator
Training zones calculation
Zone 1 - Recovery
95 - 114bpm
Zone 2 - Endurance
114 - 142.5bpm
Zone 3 - Tempo
142.5 - 161.5bpm
Zone 4 - Threshold
161.5 - 180.5bpm
Zone 5 - Anaeroob
180.5 - 190bpm
Training zones
The heart rate zones calculator will help you calculate your estimate training zones based on a maximum heart rate. Training zones are levels of activity, each having a different intensity range. Every zone corresponds with a different physiological process. Training zones are used in a variety of sports requiring endurance or bursts of power and speed, such as runners, cyclists, swimmers and triathletes. Zone-based training is important for athletes because they can perform their workouts with the right intensity and duration. This way they can rest and recover well between intensive intervals.
Zone 1 - Recovery
Intensity: 50-60% of max heart rate
Zone 2 - Endurance
Intensity: 60-75% of max heart rate
Zone 3 - Tempo
Intensity: 75-85% of max heart rate
Zone 4 - Threshold
Intensity: 85-95% of max heart rate
Zone 5 - Anaeroob
Intensity: 95-100% of max heart rate
Frequently asked questions
How do you calculate your training zones?
The heart rate training zones calculator will help you calculate your estimate training zones based on a heart rate. To calculate your training zones, you divide the zone intensity percentage by 100, and then multiply this by the maximum heart rate.Training zone = maximum heart rate × (zone Intensity percentage / 100)