Heart rate training zones

Calculation of heart rate training zones.

This calculator allows you to determine your training heart rate zones. The calculation formula used is the Karvonen method, which takes into account the resting heart rate.

What are my training zones?

Please enter your maximum and resting heart rates.

Note that the resting heart rate should be calculated by averaging several measurements, and it should be taken when you wake up. The maximum heart rate will be the one calculated during a VMA test. See here for an express VMA calculation tutorial.

Zone 1 is the warm-up, recovery or weight loss zone. It shouldn't be overlooked since all zones and speeds need to be trained.

Zone 2 represents the training zone for everyone, it's not a zone for progress, except if you want to develop your endurance.

Zone 3 (80 to 90% of Karvonen heart rate) is the most interesting in terms of progress. This allows the athlete to push the threshold at which they produce lactic acid, limiting their effort.

Zone 4 should be avoided during a long endurance effort, and should be preferred to slightly improve VMA.