Heart-rate zone calculator
Find your five training zones. Add your resting heart rate for more personal zones.
Measure it lying down, just after you wake up.
Leave empty to estimate it as 220 minus your age.
Method
- Max heart rate
- 190 bpm
- Heart-rate reserve
- 130 bpm
- Z1Warm up 50–60%Very easy. Warm-ups, cool-downs and recovery.125–137 bpm
- Z2Easy 60–70%Comfortable, can hold a conversation. Builds your base.138–150 bpm
- Z3Aerobic 70–80%Steady effort. Improves endurance and efficiency.151–163 bpm
- Z4Threshold 80–90%Hard. Raises the pace you can hold for longer.164–176 bpm
- Z5Maximum 90–100%All-out, short intervals only.177–190 bpm
These are estimates for training, not medical advice. A lab or field test gives a more accurate max heart rate.