Heart Rate Zones
Calculate your heart rate training zones using Max HR or Karvonen formula.
Zones (% of Max HR)
| % | BPM | Label |
| 100% | 180 bpm | |
| 95% | 171 bpm | |
| 90% | 162 bpm | |
| 85% | 153 bpm | ~ VT2 (Anaerobic) |
| 80% | 144 bpm | |
| 75% | 135 bpm | |
| 70% | 126 bpm | |
| 65% | 117 bpm | ~ VT1 (Aerobic) |
| 60% | 108 bpm | |
| 55% | 99 bpm | |
| 50% | 90 bpm | |
| 45% | 81 bpm | |
| 40% | 72 bpm | |
| 35% | 63 bpm | |
| 30% | 54 bpm | |
| 25% | 45 bpm | |
| 20% | 36 bpm |
About Heart Rate Zones
This tool helps you define your training zones based on your Maximum Heart Rate (HRmax). Training in specific zones allows you to target different physiological adaptations.
- ~ 65% (VT1 - Aerobic Threshold): The intensity where lactate begins to accumulate but can still be cleared effectively. Allows for long-duration effort.
- ~ 85% (VT2 - Anaerobic Threshold): The intensity closely related to your critical speed. Efforts above this threshold are sustainable for much shorter durations.
- If you provide your Resting Heart Rate, the tool uses the Karvonen Formula (Heart Rate Reserve), which is generally considered more accurate as it takes your fitness level into account.