Training calculators
Calculate the five training zones plus a below-zone bucket from heart-rate reserve, max heart rate, or an age-based estimate.
Updated 2026-06-03
Calculate your zones
Build a below-zone bucket plus the five training zones from common heart-rate formulas.
Calculation type
HRR = 129 bpm
These ranges are planning estimates, not medical advice. Adjust zones with testing, training history, and coaching context.
Zone 0: Below Zone 1
Very easy movement below structured endurance work.
0-118 bpm
Zone 1: Recovery
Very easy aerobic work and recovery days.
119-131 bpm
Zone 2: Endurance
Easy base-building sessions and long steady efforts.
132-144 bpm
Zone 3: Tempo
Moderate aerobic work that feels controlled but purposeful.
145-157 bpm
Zone 4: Threshold
Hard sustainable efforts near lactate-threshold intensity.
158-170 bpm
Zone 5: VO2 max
Short high-intensity intervals and top-end work.
171-open bpm
How it works
Use this calculator to estimate a below-zone bucket plus the same Zone 1-5 style ranges available in the app. It supports heart-rate reserve, percent of max heart rate, and Tanaka age-based max heart rate.
How to use it
- Choose heart-rate reserve when you know HRmax and HRrest, max heart rate when you only know HRmax, or age based when you need a starting estimate.
- Enter the heart-rate values requested by the selected calculation type.
- Use the resulting ranges for planning, then adjust inside the app if you have coach-tested or lab-tested zones.
Questions
Which method should I use?
Use heart-rate reserve when you know both HRmax and HRrest. Use max heart rate when HRmax is the only tested value. Use age based for a rough starting point.
Are age-estimated zones exact?
No. Age formulas are population estimates and can be meaningfully wrong for individuals. Treat the result as a starting point, not a personal threshold test.
Can I use these zones inside Zone Training Log?
Yes. The calculator gives ranges you can compare with workout summaries, zone distributions, and heart-rate trends in the app.