Should I use max HR or HRR (Karvonen)?

Use % max HR if you only know your age (or a measured max HR). Use HRR (Karvonen) if you also know your resting heart rate. HRR usually gives more individualized zones because it accounts for how low your heart rate is at rest.

What is the difference between 3-zone and 5-zone models?

A 5-zone model splits intensity into Zone 1 through Zone 5 (recovery to VO2). A 3-zone model is a simpler view that groups efforts into easy, moderate, and hard ranges. The best choice depends on how detailed you want your training targets to be.

How do zones relate to workout types?

Zone 1 is for recovery and warm-ups. Zone 2 is steady aerobic endurance. Zone 3 is tempo or moderate intervals. Zone 4 is threshold work. Zone 5 is short VO2 or sprint intervals. Your weekly mix depends on your goal and experience.

What is Zone 2 heart rate?

Zone 2 is the aerobic endurance zone used for long, steady training. In a 5-zone model it is typically 60-70% intensity (by % max HR or by HRR). Your exact Zone 2 bpm range depends on your chosen method and your max and resting heart rate inputs.

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Heart Rate Zones for Cycling

Use this heart rate zones calculator to generate Zone 1 through Zone 5 training zones in bpm. Enter your age (and optional resting heart rate), then choose % max HR or heart rate reserve (HRR / Karvonen) plus a 5-zone or 3-zone model. You get a full zone table and quick guidance for recovery, endurance (Zone 2), tempo, threshold, and VO2 intervals. Shareable links save your inputs. Results are estimates only and not medical advice.

Heart Rate Zones Calculator

Generate Zone 1 to Zone 5 heart rate training zones in bpm using % max HR or HRR (Karvonen). Choose a 5-zone or 3-zone model.

How to use

Enter your age.
Optional: enter resting HR to enable HRR (Karvonen).
Choose a method and zone model, then click Calculate.

Age

Used to estimate max HR if you do not enter a manual max HR.

Resting HR (bpm, optional)

Use a calm, morning resting heart rate if you know it.

Max heart rate method

Tip: If you have a measured max HR from a test or race, choose Manual.

Enter age to see an estimated max HR.

Zone calculation method

Add a resting HR to enable HRR (Karvonen).

Zone model (3 or 5 zones)

Tip: 5-zone is more detailed for training (including classic Zone 2). 3-zone is a simpler breakdown.

Estimated max HR

Tanaka (206.9 - 0.67 * age) - 5-zone (Z1-Z5) - % max HR

Enter your age to see your heart rate zones. Add resting HR to enable HRR (Karvonen).

Your heart rate zones (bpm)5-zone (Z1-Z5)

Zone (intensity)Target range (bpm) and use

Zones appear once your inputs are valid.

Calculation details

Max HR method: Tanaka (206.9 - 0.67 * age).
Calculation method: % max HR.
Zone model: 5-zone (Z1-Z5).
Formula: intensity * HRmax.
Rounding: whole bpm. Boundary bpm values can appear in two zones.

For endurance base, do most easy volume in Zone 2. For intervals, use Zones 4-5.

Estimates only. Not medical advice.

Methods & assumptions

This variant focuses on Heart Rate Zones for Cycling.

Heart rate training zones are bpm ranges that help you match your workout intensity to the right workout type (easy endurance vs threshold vs intervals). This heart rate zones calculator outputs Zone 1 through Zone 5 in bpm using either % max HR or heart rate reserve (HRR / Karvonen).

How to use

Enter your age. Add resting heart rate if you know it (this enables HRR / Karvonen).
Choose a max heart rate method (or enter a manual max HR if you have a measured value).
Pick % max HR or HRR (Karvonen), then choose a 5-zone or 3-zone model.
Read the zone table as bpm ranges. Staying inside a zone is the target for that workout.

Max HR methods

220 - age: A common baseline estimate.
Tanaka: 206.9 - 0.67 * age.
Manual: Use a measured max heart rate if you have it.

HRR (Karvonen) formula

HRR stands for heart rate reserve: HRmax minus resting HR.

Zone HR = HRrest + intensity * (HRmax - HRrest)

In % max HR mode, the intensity percentages are applied to max HR. In HRR mode, the same percentages are applied to your heart rate reserve.

Zone model intensities

5-zone model

Z1 50-60%
Z2 60-70%
Z3 70-80%
Z4 80-90%
Z5 90-100%

3-zone model

Z1 60-70%
Z2 70-80%
Z3 80-90%

Rounding: Whole bpm. If you land exactly on a boundary value, treat it as either zone.

What the results mean: Zone 1 is recovery, Zone 2 is aerobic endurance, Zone 3 is tempo, Zone 4 is threshold, and Zone 5 is VO2 or short intervals (when using the 5-zone model). Use the guidance next to each zone as a quick starting point.

Limitations: These zones are estimates. Adjust using perceived effort, pace, or power, and consider a coached test if you need precision. Estimates only. Not medical advice.