// multi-utility computation suite · offline · instant · precise
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sport.heart-rate-training-zones Calculator
Calculates the five heart-rate training zones from maximum and resting heart rate using the Karvonen (heart rate reserve) method. Zone 2 (aerobic base) is where 80% of endurance training volume should sit for most athletes.
Inputs
Max Heart Rate
Estimated upper ceiling for your heart rate. Rough estimate: 220 minus age. Training above 85–90% of this for extended periods is inadvisable.
Resting Heart Rate
Beats per minute at complete rest (best measured first thing in the morning). Average adult: 60–100 bpm. Trained athletes often 40–60.
Zone Method
Age in completed years. Many health and fitness formulas adjust for age.
Results
Z1 recovery (bpm)
Reference formula or conversion factor shown for context.
Z2 aerobic base (bpm)
Reference formula or conversion factor shown for context.
Z3 aerobic tempo (bpm)
Reference formula or conversion factor shown for context.
Z4 lactate threshold (bpm)
The value at the specified point or condition.
Z5 VO2max zone (bpm)
Sample size or count used in the calculation.
method
The recommended calculation method or analytical approach for these conditions.