Calculate your heart rate training zones based on your age. Choose from three methods: Max HR, Karvonen (Heart Rate Reserve), or Maffetone formula.
years
bpm
Zone 1
Recovery / Warm-up
50–60%
— bpm
Zone 2
Aerobic / Endurance
60–70%
— bpm
Zone 3
Tempo / Threshold
70–80%
— bpm
Zone 4
Lactate Threshold
80–90%
— bpm
Zone 5
VO2 Max / Anaerobic
90–100%
— bpm