Training calculators
Estimate five training zones from a known max heart rate, an age-based max estimate, or heart-rate reserve.
Calculate your zones
Estimate zone ranges from max heart rate, or switch to heart-rate reserve when you know resting heart rate.
These ranges are planning estimates, not medical advice. Adjust zones with testing, training history, and coaching context.
Zone 1: Recovery
Very easy aerobic work and recovery days.
92-110
bpm
Zone 2: Endurance
Easy base-building sessions and long steady efforts.
110-129
bpm
Zone 3: Tempo
Moderate aerobic work that feels controlled but purposeful.
129-147
bpm
Zone 4: Threshold
Hard sustainable efforts near lactate-threshold intensity.
147-166
bpm
Zone 5: VO2 max
Short high-intensity intervals and top-end work.
166-184
bpm
Use this calculator to turn a maximum heart rate estimate into practical training-zone ranges. It supports simple percentage-of-max zones and heart-rate reserve zones for athletes who also know resting heart rate.
- Enter a known max heart rate, or enter age and use the age estimate as a starting point.
- Choose percentage of max heart rate for a quick estimate, or heart-rate reserve when resting heart rate is available.
- Use the zone table as a planning reference, then adjust with field testing, race data, lab testing, or coaching context.
Which method should I use?
Use max heart rate percentages when you only know max heart rate. Use heart-rate reserve when you also know resting heart rate and want zones that account for a wider individual range.
Are age-estimated zones exact?
No. Age formulas are population estimates and can be meaningfully wrong for individuals. Treat the result as a starting point, not a personal threshold test.
Can I use these zones inside Zone Training Log?
Yes. The calculator gives ranges you can compare with workout summaries, zone distributions, and heart-rate trends in the app.