Heart Rate Zone Calculator
Enter your Maximum Heart Rate to calculate your 5 training zones.
Training with Heart Rate
Heart rate zones help you gauge effort intensity relative to your internal physiological response. While power measures external work, heart rate measures your body's cost to produce that work.
Zone Breakdown
- Zone 1 (Recovery): Very light activity. Good for warming up, cooling down, and active recovery between hard days.
- Zone 2 (Endurance): The "all day" pace. Critical for building a huge aerobic engine and teaching your body to burn fat for fuel.
- Zone 3 (Tempo): "Comfortably hard." Requires focus but is sustainable. Good for long climbs and muscular endurance.
- Zone 4 (Threshold): Just below your redline. Hard, sustained efforts that improve your ability to hold high speeds.
- Zone 5 (Max): All-out efforts. VO2 max intervals and sprints. Highly taxing and requires significant recovery.