Advanced Heart Rate Zones Calculator

Calculate personalized heart rate training zones using multiple methodologies. Compare different zone systems, get sport-specific adjustments, and receive AI-powered training recommendations.

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5 Zone Systems

Compare Karvonen, LTHR, Coggan, Friel, and basic age-based zones

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Sport-Specific

Adjustments for running, cycling, swimming, and other endurance sports

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Visual Comparison

Side-by-side zone comparison with interactive charts and recommendations

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AI Recommendations

Personalized training advice based on your physiology and goals

Basic Information

Your current age

Used for max HR estimation refinement

Morning resting HR (required for Karvonen method)

Your training background

Heart Rate Data (Optional but Recommended)

Known max HR from testing (leave blank for estimation)

From 30-min time trial or lab testing

Higher intensity threshold (if known)

How much HR increases during long efforts

Sport and Training Preferences

Sport-specific zone adjustments

Goal-specific zone emphasis

Altitude affects heart rate response

Temperature affects zone targets

Zone System Preferences

Zone boundary precision preference

Adjust recommendations for monitor type

Understanding Heart Rate Training Zones

Heart rate training zones provide a scientific framework for organizing training intensity to maximize specific physiological adaptations. This advanced calculator compares multiple zone systems to help you find the most appropriate method for your physiology and goals.

Zone System Comparison

1. Karvonen Method (Heart Rate Reserve)

Uses the difference between maximum and resting heart rate to calculate personalized zones. Most accurate for individuals with known resting and maximum heart rates.

2. LTHR-Based Zones

Anchored to lactate threshold heart rate, providing sport-specific and fitness-level appropriate zones. Ideal for trained athletes with known threshold values.

3. Coggan Power Zones (HR)

Originally designed for power training but adapted for heart rate. Emphasizes the distinction between aerobic and anaerobic training zones.

4. Friel Training Zones

Detailed 7-zone system providing precise training targets. Popular among coaches for its specificity and progression clarity.

5. Basic Age-Based Method

Simple 220-age formula providing general zones. Least accurate but useful as a starting point for beginners.

Sport-Specific Considerations

Running

Higher heart rates due to impact and full body recruitment. Standard zones typically apply without modification.

Cycling

Slightly lower heart rates due to supported position. May require 5-10 beat upward adjustment for equivalent training stress.

Swimming

Significantly lower heart rates due to horizontal position and water cooling. Typically 10-15 beats lower than running zones.

Environmental Factors

Altitude

Higher altitudes increase heart rate at submaximal intensities. Zones may need adjustment above 3,000 feet elevation.

Temperature

Heat increases heart rate for the same exercise intensity. Hot weather training may require zone modifications.

Humidity

High humidity impairs cooling and elevates heart rate. Consider 5-10 beat upward drift in humid conditions.

This calculator accounts for these factors to provide the most accurate and practical heart rate zones for your specific situation.