Enter Your LTHR
bpm
bpm
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
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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 →