Heart Rate Zone Calculators
Pick the heart rate zone calculator that matches your question, then train to the numbers. Updated 2026.
| You want | Use this calculator | Rule of thumb |
|---|---|---|
| Zone 2 heart rate for easy runs and rides | Zone 2 heart rate calculator | 60 to 70% of max HR (MAF: 180 minus age) |
| Cycling heart rate zones | Cycling HR zone calculator (sport-adjusted) | Bike zones sit 5 to 10 bpm below run zones |
| All five zones from age or max HR | HR zone calculator | Max HR = 208 minus 0.7 x age |
| Zones from a threshold test | Lactate threshold calculator | LTHR = average HR of the last 20 min of a 30 min time trial |
| Zones that use resting HR | Karvonen calculator | Target = (max minus rest) x % + rest |
Advanced HR Zones Calculator
Cycling heart rate zones calculator and running zones in one tool: five zone systems with sport-specific adjustments, so Zone 2 on the bike is set 5 to 10 bpm lower than on the run.
✓ Sport-specific adjustments
✓ AI recommendations
Zone 2 Training Plan Generator
Generate personalized Zone 2 training plans with progressive loading protocols and monitoring guidelines.
✓ Progressive loading
✓ Monitoring guidelines
Zone 2 Heart Rate Calculator
Find your aerobic base training zone for optimal endurance development. Uses multiple methodologies for accurate results.
✓ Averaged results
✓ Training recommendations
Heart Rate Zone Calculator
Calculate all 5 training zones based on your maximum heart rate. Complete training system with detailed zone explanations.
✓ Multiple HR formulas
✓ 80/20 training guidance
Max Heart Rate Calculator
Determine your maximum heart rate using multiple proven formulas including age-based and fitness-specific methods.
✓ Age and fitness adjusted
✓ Accuracy comparisons
Target Heart Rate Calculator
Find your target heart rate for specific workout intensities and training goals.
✓ Training goal optimization
✓ Custom intensity ranges
Karvonen Formula Calculator
More accurate heart rate zones using your resting heart rate and heart rate reserve method.
✓ Resting HR integration
✓ Enhanced accuracy
LTHR Zone Calculator
Calculate heart rate training zones from lactate threshold heart rate for precise endurance training.
✓ 5 & 7 zone systems
✓ Endurance optimization
Lactate Threshold Calculator
Determine your lactate threshold heart rate and pace from test results for optimal training zones.
✓ LTHR determination
✓ Zone calculations
HRR Calculator
Calculate Heart Rate Reserve zones for more accurate training. Uses resting HR for personalized zones.
✓ More accurate than 220-age
✓ 5 training zones
Find your heart rate zones, build an aerobic base with 8- and 12-week plans, and use pace and power tables to train easy and race faster. Inside: zone tables by age, max HR, heart rate reserve (Karvonen) and LTHR, field tests for max HR, LTHR and FTP, four ways to verify Zone 2 without trusting your watch, and complete base plans for running and for cycling.
As an Amazon Associate we earn from qualifying purchases.
Why Heart Rate Training?
Scientific Precision
Train at precise intensities based on your individual physiology for optimal adaptations.
Track Progress
Monitor improvements in cardiovascular fitness and adjust training zones as you progress. Our guide to analysing your training data in Strava covers reading those trends.
Balanced Training
Ensure proper distribution between easy and hard training for sustainable improvement. Zone 2 heart rate ranges by age are a useful starting point.
Heart Rate Training Tips
📱 Use a Monitor
Invest in a quality heart rate monitor for accurate real-time feedback. Runners working on form can also compare running gait analysis tools.
🕐 Time in Zone
Focus on time spent in target zones rather than just average heart rate.
📅 Regular Testing
Retest your zones every 6-8 weeks as fitness improves.
🌡️ Consider Factors
Account for heat, stress, fatigue, and caffeine affecting heart rate.
📚 Training Resources
Learn how to use these calculators effectively with our comprehensive training guides
Complete Guide to Heart Rate Zones
Master all 5 heart rate zones for optimal training.
Zone 2 Training Complete Guide
Build your aerobic base with Zone 2 training.
Lactate Threshold Training
Improve race pace with threshold training.
Access all related calculators, guides, and training plans in one place
Frequently Asked Questions
What is my Zone 2 heart rate?
Zone 2 is 60 to 70 percent of your maximum heart rate. With a 180 bpm max that is 108 to 126 bpm; with 190 it is 114 to 133 bpm. The Zone 2 heart rate calculator averages the max-HR, Karvonen and MAF methods so one bad estimate does not skew the range.
Are cycling heart rate zones different from running zones?
Yes. Heart rate runs about 5 to 10 bpm lower on the bike at the same effort because less muscle mass is working and the body is supported. A cycling HR zone calculator therefore sets every zone a little lower; the advanced zones calculator applies the sport adjustment for you, and Zone 2 cycling still means 60 to 70 percent of your cycling max.
How do I find lactate threshold heart rate without a lab?
Ride or run a 30-minute solo time trial and take your average heart rate over the final 20 minutes; that is LTHR, usually 85 to 90 percent of max. The lactate threshold calculator turns that number into five training zones.
How accurate are age-based heart rate zones?
220 minus age has a standard deviation of roughly 10 to 12 bpm, so zones built from it can miss by a full zone for some people. If you have a measured max HR from a hard race or test, enter that instead; if you have a threshold test, use LTHR zones.
Explore More Training Tools
Featured at Backcountry: 15% off first order
Wahoo ELEMNT BOLT 3
Pair with any ANT+ or Bluetooth HR monitor. Displays training zones in real time.