Heart Rate Zones Calculator
Build a 5-zone heart rate model from your max HR or threshold HR.
Result
Z1 · Recovery
95–114 bpm
50–60% max
Z2 · Endurance
114–133 bpm
60–70% max
Z3 · Tempo
133–152 bpm
70–80% max
Z4 · Threshold
152–171 bpm
80–90% max
Z5 · VO₂ Max
171–190 bpm
90–100% max
What it means
Heart rate zones divide your effort into five bands as a percentage of your maximum heart rate. They're a great guide when you don't have a power meter, and a useful cross-check when you do.
If you know your lactate threshold heart rate (LTHR) instead of your max, we estimate max as LTHR ÷ 0.90. Heart rate lags effort and drifts with heat and fatigue, so treat the ranges as guidance rather than gospel.
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