Enter Your LTHR
Used for Zone 5+ calculations
Don't Know Your LTHR?
Perform a 30-minute time trial at maximum sustainable effort. Your LTHR is the average heart rate from minutes 10-30.
→ Complete LTHR Testing GuideYour Training Zones
Enter your LTHR to see your personalized training zones
5-Zone System
Zone 1: Recovery (60-70% LTHR)
Easy recovery pace, nose breathing, conversation comfortable
Zone 2: Aerobic (70-85% LTHR)
Base building pace, still conversational, fat-burning zone
Zone 3: Tempo (85-95% LTHR)
Comfortably hard, short phrases, marathon effort
Zone 4: Threshold (95-105% LTHR)
Hard, sustainable for 30-60 min, 10K-half marathon pace
Zone 5: VO2max (105%+ LTHR)
Very hard, 3-8 minute intervals, 5K pace and faster
7-Zone System
Zone 1: Active Recovery (60-70% LTHR)
Very easy, recovery runs
Zone 2: Aerobic (70-80% LTHR)
Easy aerobic base
Zone 3: Moderate (80-87% LTHR)
Steady state aerobic
Zone 4: Tempo (87-95% LTHR)
Comfortably hard tempo
Zone 5: Threshold (95-102% LTHR)
Lactate threshold
Zone 6: VO2max (102-110% LTHR)
Aerobic power intervals
Zone 7: Neuromuscular (110%+ LTHR)
Anaerobic/sprint power
How to Use Your Heart Rate Zones
Base Building Phase
- • 80-85% in Zone 1-2
- • 10-15% in Zone 3
- • 5% in Zone 4+
- • Focus: Aerobic development
Build Phase
- • 70-75% in Zone 1-2
- • 15% in Zone 3
- • 10-15% in Zone 4-5
- • Focus: Threshold development
Peak/Race Phase
- • 70% in Zone 1-2
- • 10% in Zone 3
- • 20% in Zone 4-5
- • Focus: Race-specific fitness
Why LTHR Zones Are Superior
Compared to Age-Based Formulas:
- ✅ Based on your actual physiology
- ✅ Accounts for individual fitness level
- ✅ More accurate training zones
- ✅ Adapts as fitness improves
Compared to Max HR Methods:
- ✅ Easier to determine accurately
- ✅ More relevant for endurance training
- ✅ Less stressful to test
- ✅ Better predictor of performance
Heart Rate Zone Calculator
Calculate zones from maximum heart rate using various methods
Try Calculator →📚 Master Threshold Training
Use your LTHR to train at the perfect intensity for performance gains
Lactate Threshold Training Guide
Complete guide to training at and improving your threshold.
Heart Rate Zones for Running
Understand LTHR within the complete heart rate system.
Zone 2 Training Guide
Build aerobic base before focusing on threshold work.
VO2 Max Training Guide
Combine threshold and VO2 max training for complete fitness.
🗺️ Explore the Heart Rate Training Hub
Access all related calculators, guides, and training plans in one place.