How to find your heart rate training zones
- Enter your age and your resting heart rate, measured in bed right after waking.
- Choose how to estimate your maximum heart rate, or enter a measured value from a field test or lab test.
- Keep "heart rate reserve" ticked for zones based on the Karvonen method, which adapts to your fitness.
- Use the five zones to plan easy, tempo and interval sessions on your watch or bike computer.
Karvonen versus percentage of max
The simple method takes a percentage of your maximum heart rate. The Karvonen method works with heart rate reserve (HRR), the gap between your maximum and resting rates: target = resting HR + intensity × (max HR − resting HR). A fitter person with a low resting pulse gets zones that sit higher and wider, which usually matches how hard the effort feels better than plain percentages.
Maximum heart rate is the weak point. The classic 220 − age rule is easy to remember but overestimates the maximum for younger people and underestimates it for older ones; the Tanaka formula (208 − 0.7 × age), from a 2001 meta-analysis of over 18,000 people, is more accurate on average. Individuals can still differ by 10–20 bpm, so if you know your real maximum from a hard test, enter it.
Most endurance training should happen in zone 2, with a smaller share of threshold and maximum efforts. Your data stays in the browser.
What is zone 2 training?
Easy, conversational effort at about 60–70% of heart rate reserve. It builds aerobic fitness and fat-burning capacity with little fatigue.
How do I find my real maximum heart rate?
A supervised exercise test is safest. Athletes often use a hard uphill run or bike effort after a warm-up, wearing a chest strap.
Why do my watch zones differ?
Watches use different max HR formulas or percentages of max. Set your measured values in the watch for consistency.