Heart rate zones calculator
Your zones
Enter your values to calculate.
Free to use. No account needed.
| Zone | bpm |
|---|---|
| Zone 1 | |
| Zone 2 | |
| Zone 3 | |
| Zone 4 | |
| Zone 5 | |
| Zone 6 | |
| Zone 7 |
Complete the required fields within the displayed limits.Resting HR must be below maximum HR. Average HR must be between them.VT2 must be higher than VT1.Use 2–7 increasing boundaries between 30 and 250 bpm.Ranges show inclusive bpm limits. The final zone has no fixed upper limit.Watt ranges include the lower limit and exclude the upper limit. Decimal boundaries are preserved.Estimate from average HR. A recorded workout’s sample-by-sample TRIMP can differ.PSS is power load: 1 hour at FTP gives 100 points. TRIMP and PSS use different scales.Below VT1VT1 to VT2Above VT2Active recoveryEnduranceTempoLactate thresholdVO2 maxAnaerobic capacityNeuromuscular powerThresholdSweet spot
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How it works
Choose a method that matches your data
Maximum HR and age estimate use zone starts at 50%, 60%, 70%, 80% and 90% of maximum HR. HR reserve applies those percentages to the difference between maximum and resting HR, then adds resting HR.
Lactate threshold uses 65%, 80%, 89%, 95% and 100% of threshold HR. VT1 and VT2 define three domains; manual mode accepts 2–7 zones. Boundaries and rounding match EffortSignal.
The age estimate uses Tanaka et al. for adults. Individual maximum HR can differ substantially.
Zone formulas are training aids, not medical limits. Use clinician-prescribed boundaries when applicable.
About training zones