Heart Rate Zones
Compute your 5 training zones
Max-HR estimate: bpm
Important — please read
These zones are estimates for healthy adults. If you have heart disease, hypertension, arrhythmia, or take beta-blockers / other heart-rate-affecting medication, get medical clearance before training at higher zones — the max-HR formula does not apply to you.
About Heart Rate Zones
A heart-rate-zones calculator returns target BPM ranges for each training zone (recovery, easy, tempo, threshold, VO2max) based on your max heart rate. Lets you train at the right intensity without guessing — most people work too hard on easy days and too easy on hard days.
Frequently asked questions
Field test (best): fully warm up, then run as hard as possible up a hill for 3 minutes. Estimate (fastest): 220 - age. Karvonen if you also know resting HR is better.
Conversational pace, ~60-70% of max HR. Zone 2 builds aerobic base — most weekly mileage should sit here.
Recovery zone work develops mitochondria and aerobic capacity. High-intensity sessions destroy that work if stacked too often. Polarised training (mostly easy, occasionally very hard) outperforms all-medium.
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Heart Rate Zones
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