Health
Heart Rate Zones
Target heart rate zones for training (Karvonen method).
Inputs
Heart Rate Zones
Result
Maximum HR
190 bpm
- Zone 1 — Recovery (50–60%)
- 128–140 bpm
- Zone 2 — Endurance (60–70%)
- 140–153 bpm
- Zone 3 — Tempo (70–80%)
- 153–165 bpm
- Zone 4 — Threshold (80–90%)
- 165–178 bpm
- Zone 5 — VO₂ max (90–100%)
- 178–190 bpm
Zones and max heart rate
Max heart rate is often estimated as 220 − age, though real values vary ±10–15 bpm. Training zones as % of max: 50–60% recovery, 60–70% aerobic base, 70–80% aerobic threshold, 80–90% lactate threshold, 90%+ VO2 max. Different sports and coaches use slightly different bands.
Fueling those zones
Match energy intake to training load with the TDEE Calculator and dial in fuel with the Macros Calculator.