Heart Rate Training Zones Calculator Formula
Understand the math behind the heart rate training zones calculator. Each variable explained with a worked example.
Formulas Used
Zone 1 Recovery (50%)
zone1_low = round(hrr * 0.50 + resting_hr)Zone 2 Aerobic (60%)
zone2_low = round(hrr * 0.60 + resting_hr)Zone 3 Tempo (70%)
zone3_low = round(hrr * 0.70 + resting_hr)Zone 4 Threshold (80%)
zone4_low = round(hrr * 0.80 + resting_hr)Zone 5 Maximum (90%)
zone5_low = round(hrr * 0.90 + resting_hr)Max Heart Rate
max_heart_rate = max_hrVariables
| Variable | Description | Default |
|---|---|---|
age | Age(years) | 30 |
resting_hr | Resting Heart Rate(bpm) | 60 |
max_hr | Derived value= 220 - age | calculated |
hrr | Derived value= max_hr - resting_hr | calculated |
How It Works
Heart Rate Zones (Karvonen Method)
Target HR = (Max HR - Resting HR) x Intensity% + Resting HR
Five Training Zones
| Zone | Intensity | Purpose | |---|---|---| | 1 | 50-60% | Recovery, warm-up | | 2 | 60-70% | Base aerobic fitness | | 3 | 70-80% | Tempo, lactate threshold | | 4 | 80-90% | Anaerobic capacity | | 5 | 90-100% | Maximal effort, sprints |
Worked Example
A 30-year-old with a resting HR of 60 bpm.
age = 30resting_hr = 60
- 01Max HR = 220 - 30 = 190
- 02HRR = 190 - 60 = 130
- 03Zone 2 low = 130 x 0.60 + 60 = 138 bpm
- 04Zone 4 low = 130 x 0.80 + 60 = 164 bpm
Ready to run the numbers?
Open Heart Rate Training Zones Calculator