TOOLS · CARDIO
Heart Rate Zone Calculator
Five training zones from your max heart rate, with an optional Karvonen adjustment.
| Zone | BPM range |
|---|---|
| Recovery | 95 - 114 |
| Endurance | 114 - 133 |
| Tempo | 133 - 152 |
| Threshold | 152 - 171 |
| VO2 Max | 171 - 190 |
How these zones are calculated
Max heart rate defaults to 220 minus your age; override it if you know your real number from a lab test. Add a resting heart rate to switch to the Karvonen method, which scales zones off heart rate reserve instead of max heart rate alone, a better fit for well-trained hearts with a low resting rate.
