Heart Rate Zones
Find your 5 HR training zones.
Enter your age (or measured max HR) and optional resting HR for the Karvonen method. Use these zones across run, bike and swim sessions.
Method
% of Max HR
Max HR: 185 bpm
Z1 · Recovery
Active recovery, easy spins, fat oxidation.
93–111
bpm
Z2 · Endurance
Aerobic base, long steady efforts.
111–130
bpm
Z3 · Tempo
Sustainable hard, marathon-style work.
130–148
bpm
Z4 · Threshold
Lactate threshold intervals.
148–167
bpm
Z5 · VO2max
Maximal aerobic intervals, short and hard.
167–185
bpm
These are estimates. For race-specific work, get tested or use sport-specific max HR (cycling max is typically 5–10 bpm lower than running).