Tools

Heart rate zones

Calculate HR zones from max or threshold HR.

Max heart rate (bpm)From a max HR test or estimate: 220 minus age

Age (optional, for estimate)

Zone 1 - Recovery

Warm-up, cool-down, recovery

93-111 bpm

Zone 2 - Aerobic

Easy endurance, fat burning

111-130 bpm

Zone 3 - Tempo

Moderate effort, aerobic fitness

130-148 bpm

Zone 4 - Threshold

Hard effort, lactate threshold

148-167 bpm

Zone 5 - Maximum

All-out effort, race pace

167-185 bpm