Heart Rate Zone Calculator
Five training zones from max HR, or from resting HR with Karvonen.
Heart rate zones
Karvonen method, Friel 7-zone system.
Est. max HR: 184 bpm
Your zones
Z1 · Recovery
120–132 bpm
Z2 · Aerobic
132–145 bpm
Z3 · Tempo
145–158 bpm
Z4 · Threshold
158–171 bpm
Z5a · VO2
171–175 bpm
Z5b · Anaerobic
175–179 bpm
Z5c · Neuromuscular
179–184 bpm
Heart Rate Zone Calculator by Breno Melo Endurance Coaching. Open the full version for the methodology, the sources and the pace charts.