Your training zones,
for every endurance sport.
Heart rate, power, pace, RPE and vertical, every science-based zone model in one fast, beautiful place. Free forever. Science-based. No fluff. Built by athletes, for athletes.
The Zone Finder
Not sure where to start? Answer three quick questions.
Tell us your sport and whatever numbers you have. We'll compute your zones instantly and point you to the full calculators.
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Pick a model, get your zones
Heart Rate Zone Calculator
Your heart-rate zones are percentages of your maximum heart rate: Zone 1 is 50–60%, Zone 2 60–70%, Zone 3 70–80%, Zone 4 80–90% and Zone 5 90–100%. At a max of 185 bpm, Zone 2, the key aerobic-base zone, runs about 111–130 bpm. Spend most easy training in Zones 1–2.
Friel LTHR Heart Rate Zone Calculator
Joe Friel's heart-rate zones anchor to your lactate-threshold heart rate (LTHR), not an age-estimated maximum. It is a 5-zone model where Zone 5 splits into 5a, 5b and 5c, so it is usually shown as 7 zones. Threshold (Zone 4) sits at 94–99% of LTHR for cycling, 95–99% for running. Find LTHR from the final 20 minutes of a 30-minute time trial.
FTP Calculator & Cycling Power Zones
Functional Threshold Power (FTP) is the highest power you can hold for about an hour. The Coggan model sets seven zones from it: Endurance (Z2) is 56–75% FTP and Threshold (Z4) is 91–105%. At an FTP of 250 W, Z2 is 140–188 W, Z4 is 228–263 W, and Sweet Spot is 220–235 W.
VDOT Calculator & Running Pace Zones
VDOT is Jack Daniels' single running-fitness number, combining VO₂max and running economy from one race result. A 5 km in 20:00 gives a VDOT of about 49.8. From that one number the model derives every training pace, Easy, Marathon, Threshold, Interval and Repetition, so all your zones come from a single race.
Daily Calorie Calculator
Your daily calorie need is your basal metabolic rate (BMR) multiplied by an activity factor, giving total daily energy expenditure (TDEE). A 35-year-old man, 70 kg and 175 cm, has a BMR near 1,624 kcal; training at a moderate level (factor 1.55), that's about 2,517 kcal a day to maintain weight.
VO2max Estimator
VO2max is the most oxygen your body can use per minute, the ceiling on your aerobic fitness. The 12-minute Cooper test estimates it from distance: VO2max = (meters - 504.9) / 44.73. Run 2,400 meters and you score about 42 ml/kg/min, a recreationally active level. A lab test is more exact, but this gets you close.
Every endurance sport
Find the calculators for your sport
Why TrainingZones
Serious training math, made simple and free
Free forever
Every calculator, every sport. No signup, no email wall, no paywall on your results.
Science-based
Each formula comes straight from its published source (Tanaka, Coggan, Friel, Seiler, Maffetone, Daniels), never improvised.
Built for every sport
Running, cycling, swimming, triathlon, rowing, skiing and more, each with the zone model that fits.
Instant and shareable
Zones compute as you type, with a free PDF and embeddable widgets to take them anywhere.
Learn the science
Understand what the numbers mean
FAQ
Training zones, answered
Training zones split your effort into intensity bands, each tied to a physiological purpose, so every workout has a clear target. Here's how to find and use yours.
What are training zones?
Training zones are intensity bands, usually three to seven, that split easy aerobic work from hard anaerobic effort. Each zone targets a specific adaptation, so training by zone gives every session a purpose instead of a vague pace.
How do I find my training zones?
Start from an anchor you can measure: maximum or threshold heart rate, FTP for power, a recent race result for pace, or a field test. Enter it into the matching calculator for your zones instantly. The Zone Finder above picks the right one for you.
Should I use heart rate, power, or pace?
Use whatever you can measure reliably for your sport. Power is most precise for cycling, pace suits running on flat ground, and heart rate works everywhere but lags on short efforts. Many athletes combine two.
How many training zones are there?
It depends on the model. The classic systems use three, five or seven zones. More zones give finer control, fewer are simpler to train by, and all describe the same intensity spectrum sliced differently.
Is TrainingZones really free?
Yes. Every calculator and result is free, with no account and no email. The site is funded by optional coaching with Coach Kalle, never by gating your zones.
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