Heart Rate Zone Calculator

Calculate Your Target Heart Rate Zone

Input your data in the heart rate zone calculator below to receive your customized heart rate training zones (email not needed).

Your Resting HR: (or use 60)
Your Maximum HR: (or use 220-age)
ZoneEffortTarget Heart Rate*Training Benefit
ZONE 150% - 60% - Warmup / Recovery
ZONE 260% - 70% - Base Fitness
ZONE 370% - 80% - Aerobic Endurance
ZONE 480% - 90% - Anaerobic Capacity
ZONE 590% - 100% - Speed Training

* This heart rate zone calculator uses the Karvonen method to determine what's called a 'target heart rate zone'. Resulting heart rate zones are known to be very close to the actual ones - those obtained in a laboratory during a functional test.

What To Do After Calculating Heart Rate Zones?

Calculating your heart rate zones is just the beginning.

The next step is to apply this data to your training and customize the intensity to fit your needs. This will help you optimize the training process and get better results.

I'm happy to guide you through this and be your coach. To get you into the peak shape both physically and mentally. And get those results you know you're capable of. If you're up for it, click here or on the banner to get started.

Running & Triathlon coaching

If you're not yet ready to work with a coach or want to give it a shot yourself, you'll find a lot of resources on my blog. Here are a few posts to get you started:

Learn More About Heart Rate Training

Not sure how to better use that fancy new heart rate monitor? Struggling with making sense of all the information out there? Subscribe below and get exclusive insights, so that you can take your training & life to a new level!