No. 03 · Cardio
Heart Rate Zones
Find your five training zones. Add your resting heart rate, a measured max or your lactate threshold, and the zones get more personal. Each method is referenced below.
Sex
Women can choose a women-specific max heart rate estimate.
Used to estimate max heart rate.
On waking, lying still. Unlocks heart rate reserve.
Only if measured, from a hard test or race.
Max heart rate
187bpm
Estimated with Tanaka (208 − 0.7 × age). Individual values can differ substantially. A measured max is better.
Add your resting heart rate to use heart rate reserve. Add your lactate threshold heart rate (under Advanced) to use it.
Zone 1 · Recovery
94–111bpm
Very easy: warm-ups, cool-downs and recovery.
Feels like: Chat freely · RPE 1–2
50–60% of max HR
Zone 2 · Endurance
112–130bpm
Easy, conversational: builds your aerobic base. Most training time goes here.
Feels like: Full sentences · RPE 3–4
60–70% of max HR
Zone 3 · Tempo
131–149bpm
Moderate, comfortably hard: steady aerobic work.
Feels like: Short sentences · RPE 5–6
70–80% of max HR
Zone 4 · Threshold
150–167bpm
Hard: sustained efforts around your lactate threshold.
Feels like: A few words at a time · RPE 7–8
80–90% of max HR
Zone 5 · Maximal
168–187bpm
Very hard: short intervals that push aerobic capacity (VO2 max).
Feels like: Can't talk · RPE 9–10
90–100% of max HR
Heart rate drifts up in heat and on long sessions, and wrist monitors can lag during intervals. If you take beta blockers or other heart rate medicines, these zones won't apply; follow your doctor's guidance. Estimates only, not medical advice.
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Disclaimer
This tool provides estimates for general educational purposes only and is not medical or professional advice. It is intended for adults aged 18 and over. Predicted maximum heart rate can differ from your true maximum by 10 bpm or more. Do not attempt a maximal heart rate test without medical clearance if you have, or may have, a heart condition, high blood pressure or another medical condition, or take medicines that affect heart rate. If you are new to exercise, consult a qualified health professional, such as an accredited exercise physiologist, before starting. Stop exercising and seek help if you feel chest pain, dizziness, unusual breathlessness or palpitations.
Privacy: All calculations are performed locally in your browser. No personal data is collected, transmitted, or stored.