What is a training zone?

A training zone is a range of heart rates that corresponds to a specific level of exercise intensity.

How do I calculate my maximum heart rate?

You can estimate your maximum heart rate by subtracting your age from 220, or check an intensive training you've done in the past.

Can I use the calculator for activities other than running?

Yes, the calculator is suitable for various activities like cycling, circuit training, and functional fitness events.

How often should I update my training zones?

It is recommended to update your training zones periodically, especially if your fitness level changes significantly.

Training Zone Calculator

Q: Why are training zones important?

Training zones help you structure your workouts to achieve specific goals, such as improving endurance, burning fat, or increasing speed and power.

Your Maximum Heart Rate(220 - your age)

Your Heart Rate Zones

Zone 1: Recovery

108 - 126 bpm

Average117 bpm

Zone 2: Base

126 - 144 bpm

Average135 bpm

Zone 3: Tempo

144 - 157 bpm

Average151 bpm

Zone 4: Threshold

157 - 169 bpm

Average163 bpm

Zone 5: VO2 Max

169 - 180 bpm

Average175 bpm

Zone Training Guide

Zone 1 (Recovery): Very light intensity, used for warm-ups and active recovery. Heart rate feels easy and breathing is comfortable.

Zone 2 (Aerobic): Light intensity, builds endurance and fat burning. You should be able to hold a conversation and feel comfortable.

Zone 3 (Tempo): Moderate intensity, improves efficiency. More challenging but sustainable for longer periods. Breathing becomes deeper.

Zone 4 (Threshold): Hard intensity, improves lactate threshold. Difficult to maintain for long periods. Conversation becomes difficult.

Zone 5 (VO2 Max): Maximum intensity, improves speed and power. Very taxing, used for short intervals. Breathing is labored.

Disclaimer:

Heart rate zones are approximate and can vary based on individual fitness, age, and health conditions. This calculator provides general guidance only.

Always consult with a healthcare or fitness professional before starting a new exercise program. Monitor your body's response to exercise and adjust intensity as needed.

About the Training Zone Calculator

The Training Zone Calculator is a powerful tool designed to help athletes and fitness enthusiasts optimize their workouts. By calculating your heart rate zones, you can tailor your training intensity to achieve specific goals, such as improving endurance, burning fat, or increasing speed and power.

Whether you're a runner, cyclist, or someone preparing for functional fitness events like HYROX, understanding your training zones can make your workouts more effective and efficient.

Optimize Your Workouts

How We Calculate Your Training Zones

We use your maximum heart rate (calculated as 220 minus your age or a custom value).
Each training zone is determined as a percentage of your maximum heart rate:

Zone 1: 60-70% (Recovery)
Zone 2: 70-80% (Base/Aerobic)
Zone 3: 80-87% (Tempo)
Zone 4: 87-94% (Threshold)
Zone 5: 94-100% (VO2 Max)

We provide a detailed breakdown of each zone, including its purpose and benefits.

This method ensures that your training zones are personalized and accurate, helping you get the most out of your workouts.

How to Use the Training Zone Calculator

Enter your maximum heart rate in the calculator.
Review the calculated zones and their corresponding heart rate ranges.
Use the zones to structure your workouts:

Zone 1: Warm-ups and recovery sessions.
Zone 2: Long, steady-state endurance training.
Zone 3: Tempo runs or rides to improve efficiency.
Zone 4: Threshold intervals to boost lactate tolerance.
Zone 5: Short, high-intensity efforts for speed and power.

Adjust your training plan based on your fitness goals and progress.

By incorporating heart rate zones into your training, you can ensure that every session is purposeful and aligned with your objectives.