Heart Rate Zone Calculator
Calculate the five training zones plus a below-zone bucket from heart-rate reserve, max heart rate, or an age-based estimate.
A calm recovery day. A steady endurance run. A purposeful hard effort. Find a starting range for each.
Uses the difference between maximum and resting heart rate. Enter both from comparable, reliable readings.
Use the ranges in your training
Compare these with your zones in the app. For easy sessions, keep conversation comfortable and let the pace follow. Tested thresholds can give you a more personal starting point.
Your starting ranges
Every effort. A purpose.
Below Zone 1: 0–118 bpm
Five percentage bands of heart-rate reserve: 50–60%, 60–70%, 70–80%, 80–90%, and 90%+. Whole-bpm ranges stay continuous. These are planning bands, not a threshold or VO₂ max test.
From numbers to understanding
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.
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 whole-number values. The age estimate is for adults 18–95; maximum HR accepts 90–230 bpm. Heart-rate reserve also needs resting HR 30–120 bpm, with maximum more than 20 bpm higher.
Use the resulting ranges for planning, then adjust inside the app if you have coach-tested or lab-tested zones.
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.
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.
Yes. The calculator gives ranges you can compare with workout summaries, zone distributions, and heart-rate trends in the app.
Explore the ideas behind the numbers.
Keep exploring
Zone Training Log
A privacy-first training log for iOS and Android. Free to start. Yours to make personal.
