Five-Zone Heart Rate Training Calculator
See your five training zones in beats per minute.
Result
How to use
- Enter your values in the fields above.
- Press Calculate to see your result instantly.
- Use the Share button to copy a link to your result.
About this calculator
The five-zone model is how endurance coaches divide training intensity from Zone 1 (easy recovery) up to Zone 5 (VO2max/anaerobic efforts). Zones can be set as a percentage of maximum heart rate (using either the 220-minus-age estimate or a measured max), or with the Karvonen heart-rate-reserve method, which factors in resting heart rate for a more individualized result.
Runners, cyclists and triathletes use these zones to structure periodized training — separating easy Zone 2 base mileage from hard Zone 5 interval work — and the heart-rate-reserve method in particular gives more accurate zones for people whose resting pulse is unusually low or high compared to what the simple max-HR formula assumes.
This calculator takes your age, resting heart rate and preferred method, and returns all five training zones as beats-per-minute ranges.
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