Heart Rate Zone Calculator
Calculate your heart rate training zones using different methods.
About HR Zone Training
Heart rate zones are ranges of heart rate used to target different physiological adaptations in training. Training in the right zones leads to more effective adaptations.
Zone 2 training The optimal distribution is roughly 80% of training in zones 1-2, and 20% in zones 3-5 (polarized training).
Which method should I use?
Age-Based (220 − age)Simple and requires no equipment. Accuracy varies widely between individuals (±10-20 bpm).
Karvonen FormulaAccounts for your resting heart rate, which makes it more individualized. Requires knowing your max HR.
Lactate Threshold HRMost accurate for trained athletes. Zones are based on your threshold HR from a field test.
Track your zones
Sign up for Hashiri.AI to automatically track your time in each HR zone from your Garmin data.
Get Started Free