My zones

All Your Training Zones in One Link

Your training zones are the heart rate, power and pace ranges set from your own anchor numbers: max or resting heart rate, lactate-threshold heart rate, FTP, a recent race time and a swim test. Enter the ones you know and this page builds every zone set they unlock, saved in a link you can bookmark, print or send to a coach.

Reviewed by Coach SvenMetodolohiya
Heart rate

Age alone is enough. A measured max beats the age estimate.

Running
Cycling
Swimming

Critical Swim Speed from a 400 m and a 200 m time trial.

Enter one number to start. The link updates as you type.

Example profile

Sample athlete: age 35, 20:00 5k, 250 W FTP

These are example numbers, not yours. Type your own above and every card below is replaced with your zones.

Heart rate (any sport)

Heart rate zones (% of max)

HRmax 184 bpm, estimated from age 35 (Tanaka). Five zones.

Maximum heart rate

184bpm

ZoneRangeAno ang sinasanay
Z1

Recovery

92–110 bpm

Z2

Endurance

110–129 bpm

Z3

Tempo

129–147 bpm

Z4

Threshold

147–166 bpm

Z5

VO₂max

166–184 bpm

Z1 · Recovery. Active recovery at warm-up; pinapadaloy ang dugo nang hindi nadadagdagan ang pagod. Napakadali, RPE 1–2. Kayang mag-usap nang buong-buo, halos hindi hingal.

Z2 · Endurance. Aerobic base, fat oxidation at capillary density, ang pang-araw-araw na zone. Komportable, RPE 3–4. Kayang sumagot nang buong pangungusap.

Z3 · Tempo. Aerobic capacity at muscular endurance; 'medyo mahirap' na tuloy-tuloy na trabaho. May puwersa, RPE 5–6. Maiikling pangungusap lang.

Z4 · Threshold. Lactate threshold, ang pinakamataas na race-pace na kaya mong panatilihin. Mahirap, RPE 7–8. Iilang salita lang sa bawat pagkakataon.

Z5 · VO₂max. Maximal aerobic power at VO₂max sa pamamagitan ng maiikli at mahihirap na interval. Napakahirap hanggang maximal, RPE 9–10. Hindi makapagsalita.

  • Ang mga zone ay simpleng porsyento ng maximum heart rate (Z1 50–60% hanggang Z5 90–100%). Madali itong itakda ngunit ipinapalagay na tumpak ang iyong HRmax.
  • Ang heart rate ay nahuhuli sa effort nang 1–3 minuto at tumataas sa init o dehydration ('cardiac drift'), kaya tantyahin ang maiikli at mahihirap na effort sa pakiramdam.
Open the calculator →

Heart rate reserve zones (Karvonen)

HRmax 184 bpm and resting HR 50 bpm.

Heart-rate reserve

134bpm

184 − 50

Max heart rate

184bpm

Resting heart rate

50bpm

ZoneRangeAno ang sinasanay
Z1

Recovery

117–130 bpm

Z2

Endurance

130–144 bpm

Z3

Tempo

144–157 bpm

Z4

Threshold

157–171 bpm

Z5

VO₂max

171–184 bpm

Z1 · Recovery. Active recovery at warm-up; pinapadaloy ang dugo nang hindi nadadagdagan ang pagod. Napakadali, RPE 1–2. Kayang mag-usap nang buong-buo, halos hindi hingal.

Z2 · Endurance. Aerobic base, fat oxidation at capillary density, ang pang-araw-araw na zone. Komportable, RPE 3–4. Kayang sumagot nang buong pangungusap.

Z3 · Tempo. Aerobic capacity at muscular endurance; 'medyo mahirap' na tuloy-tuloy na trabaho. May puwersa, RPE 5–6. Maiikling pangungusap lang.

Z4 · Threshold. Lactate threshold, ang pinakamataas na race-pace na kaya mong panatilihin. Mahirap, RPE 7–8. Iilang salita lang sa bawat pagkakataon.

Z5 · VO₂max. Maximal aerobic power at VO₂max sa pamamagitan ng maiikli at mahihirap na interval. Napakahirap hanggang maximal, RPE 9–10. Hindi makapagsalita.

  • Ina-anchor ng Karvonen ang mga zone sa iyong heart-rate reserve (HRmax − resting HR), kaya mas napepersonalisa nito ang mga zone ayon sa iyong fitness kaysa sa simpleng %HRmax, ang isang fit na atleta na may mababang resting HR ay makakakuha ng kaukulang mababang target.
  • Sukatin ang resting heart rate sa unang gising sa umaga, nakahiga, bago mag-caffeine. Ang 5-bpm na error sa RHR ay nagpapagalaw sa bawat zone.
Open the calculator →

MAF 180 aerobic ceiling

Age 35, modifier 0 (training consistently, injury-free). Adjust it on the MAF page.

MAF aerobic ceiling

145bpm

180 − 35 + 0

ZoneRangeAno ang sinasanay
MAF

Aerobic training range

135–145 bpm

MAF · Aerobic training range. Maximum aerobic function, bumubuo ng fat-burning, mitochondria at matibay na aerobic base nang may kaunting stress. Madali at napapanatili, RPE 3–4. Nose-breathing pace; dapat ay kaya mong mag-usap.

  • Pinapanatili ng paraan ni Maffetone ang halos lahat ng training sa o sa ibaba ng 145 bpm upang bumuo ng malalim na aerobic base. Ang pangunahing range ay 135–145 bpm.
  • Sinusubaybayan ang progreso gamit ang MAF test: sa isang nakatakdang MAF heart rate, dapat bumilis ang iyong pace sa paglipas ng mga linggo. Ang plateau o pagbagsak ay tanda ng overtraining, mahinang nutrisyon o stress.
  • Sadyang konserbatibo ito. Maraming atleta ang nakakaramdam na napakabagal nito sa simula, inaasahan iyon; dumarating ang aerobic adaptations sa pasensya.
Open the calculator →

Running

Running heart rate zones (LTHR, Friel)

Lactate-threshold heart rate 165 bpm.

Lactate-threshold HR

165bpm

running LTHR

ZoneRangeAno ang sinasanay
Z1

Active Recovery

≤ 139 bpm

Z2

Endurance

140–147 bpm

Z3

Tempo

148–155 bpm

Z4

Threshold

156–163 bpm

Z5a

VO₂max

164–168 bpm

Z5b

Anaerobic Capacity

169–175 bpm

Z5c

Neuromuscular

≥ 176 bpm

Z1 · Active Recovery. Recovery jogs; pinapadaloy ang dugo. RPE 1–2, napakadali.

Z2 · Endurance. Aerobic base at fat metabolism. RPE 3–4, madaling makapag-usap.

Z3 · Tempo. Aerobic endurance, parang marathon. RPE 5–6, komportableng mahirap.

Z4 · Threshold. Lactate threshold; napapanatiling mahirap. RPE 7–8, ~1h na race effort.

Z5a · VO₂max. Maximal aerobic power. RPE 9, 3–5 min na effort.

Z5b · Anaerobic Capacity. Anaerobic capacity. RPE 9–10, maiikling rep.

Z5c · Neuromuscular. Bilis at neuromuscular power. RPE 10, strides/sprints.

  • Ang mga zone na nakabatay sa LTHR ay mas indibidwal kaysa sa %HRmax dahil naka-anchor ang mga ito sa iyong tunay na threshold, hindi sa tantya ayon sa edad. Magkaiba ang cycling at running LTHR, kaya i-test ang bawat sport nang hiwalay.
  • Field test: mag-warm up, pagkatapos ay mag-ride o tumakbo ng mahirap na 30-minutong solo time trial. Ang iyong LTHR ay ang average heart rate ng huling 20 minuto (protocol ni Friel).
Open the calculator →

Running pace zones (Daniels VDOT)

From a 5 km in 20:00.

VDOT

49.8

Daniels running fitness score

ZoneRangeAno ang sinasanay
E

Easy / Long

4:54–5:53 /km

M

Marathon

4:26–4:51 /km

T

Threshold

4:16–4:28 /km

I

Interval

3:51–4:01 /km

R

Repetition

3:19–3:42 /km

E · Easy / Long. Aerobic base, capillaries, fat metabolism; karamihan ng lingguhang volume. RPE 3–4, kayang mag-usap.

M · Marathon. Marathon-specific na endurance at economy. RPE 5–6, tuloy-tuloy.

T · Threshold. Lactate threshold; komportableng mahirap na tempo at cruise intervals. RPE 7, ~1h na race effort.

I · Interval. VO₂max; 3–5 min na mahirap na rep. RPE 9, mahirap.

R · Repetition. Bilis, economy at running power; maiikli at mabibilis na rep na may buong recovery. RPE 9–10, mabilis at kontrolado.

  • Ang iyong VDOT na 49.8 ay isang numero na bumubuo sa kasalukuyang running fitness (isang 'VO₂max' na inayos para sa running economy). Ang bawat training pace ay hinango mula rito.
  • Ang VDOT ay nagmumula sa isang kamakailang mahirap na race o time trial. Gumamit ng resulta na all-out mong tinakbo, mas mabuti kung 5 km o mas mahaba; ang half-marathon o 10 km ang nagbibigay ng pinaka-matatag na tantya.
  • I-toggle ang mga unit para basahin ang paces per mile. Habang lumalakas ka, mag-race muli; mag-a-update ang iyong VDOT at lahat ng pace.
  • Ito ang magkakahiwalay na training paces ni Daniels (E, M, T, I, R), hindi tuloy-tuloy na zones: tumatakbo ka sa bawat pace para sa partikular na layunin. Ang mga puwang sa pagitan ng mas mahihirap na paces (T, I at R) ay sinasadya, hindi glitch.
Open the calculator →

Running power zones (Stryd CP)

Running critical power 280 W.

Running Critical Power

280W

ZoneRangeAno ang sinasanay
Z1

Easy

≤ 224 W

Z2

Moderate

224–252 W

Z3

Threshold

252–280 W

Z4

Interval

280–322 W

Z5

Repetition

≥ 322 W

Z1 · Easy. Recovery at madaling aerobic na pagtakbo sa ibaba ng CP. RPE 2–3, kayang mag-usap.

Z2 · Moderate. Aerobic endurance; long-run power. RPE 4–5, tuloy-tuloy.

Z3 · Threshold. Sa critical power, tempo / threshold na pagtakbo. RPE 6–7, komportableng mahirap.

Z4 · Interval. Sa itaas ng CP, VO₂max intervals. RPE 8–9, mahirap.

Z5 · Repetition. Severe-intensity na rep at strides; neuromuscular power. RPE 9–10, napakahirap hanggang maximal.

  • Ang running power (Stryd) zones ay naka-anchor sa iyong running Critical Power, hindi sa cycling FTP. Hindi sila mapagpapalit dahil kasama sa running power ang gastos ng vertical oscillation at form, hindi lamang propulsion.
  • Tumutugon agad ang running power sa mga burol at hangin kung saan nahuhuli ang pace, na ginagawa itong mahusay para sa even-effort pacing sa mga paliku-likong kurso.
Open the calculator →

Cycling

Cycling power zones (Coggan)

FTP 250 W. Seven zones.

FTP

250W

Sweet Spot

220–235W

88–94% FTP

ZoneRangeAno ang sinasanay
Z1

Active Recovery

≤ 138 W

Z2

Endurance

139–188 W

Z3

Tempo

189–225 W

Z4

Threshold

226–263 W

Z5

VO₂max

264–300 W

Z6

Anaerobic Capacity

301–375 W

Z7

Neuromuscular Power

≥ 376 W

Z1 · Active Recovery. Recovery; pinapaikot ang mga binti nang hindi nagdadagdag ng load. RPE 1–2, napakadali.

Z2 · Endurance. Aerobic base, fat oxidation, buong-araw na pace. RPE 3–4, kayang mag-usap.

Z3 · Tempo. Aerobic endurance at muscular efficiency. RPE 5–6, komportableng mahirap.

Z4 · Threshold. Lactate threshold, FTP work, ang napapanatiling pinakamataas. RPE 7–8, 10–30 min na rep.

Z5 · VO₂max. Maximal aerobic power; 3–8 min na interval. RPE 9, napakahirap.

Z6 · Anaerobic Capacity. Anaerobic capacity; 30s–3min na effort. RPE 9–10, malapit sa maximal.

Z7 · Neuromuscular Power. Sprint at neuromuscular power. RPE 10, all-out na sprint.

  • Ang seven-zone model ni Andrew Coggan ay nagpapahayag ng bawat zone bilang porsyento ng Functional Threshold Power. Ang Sweet Spot (220–235 W, 88–94% FTP) ay nasa pagitan ng Tempo at Threshold at nagbibigay ng mataas na training stimulus para sa katamtamang pagod.
  • Ang FTP ay ang power na teoretikal mong kayang panatilihin nang humigit-kumulang isang oras. I-test muli kada 4–6 na linggo; ang lumang FTP ay nagpapamali sa bawat zone.
Open the calculator →

Swimming

Swim pace zones (CSS)

400 m in 6:00, 200 m in 2:50.

Critical Swim Speed

1:35/100m

CSS speed

1.05m/s

ZoneRangeAno ang sinasanay
Z1

Recovery

1:43–1:47 /100m

Z2

Endurance

1:37–1:43 /100m

Z3

Threshold (CSS)

1:33–1:37 /100m

Z4

VO₂max

1:29–1:33 /100m

Z5

Sprint

1:21–1:29 /100m

Z1 · Recovery. Madaling technique at recovery na paglangoy. RPE 2–3, maayos.

Z2 · Endurance. Aerobic base; mahaba at tuloy-tuloy na set. RPE 4–5, komportable.

Z3 · Threshold (CSS). Critical swim speed, ang iyong napapanatiling threshold pace. RPE 6–7, komportableng mahirap.

Z4 · VO₂max. Maximal aerobic; race-pace na interval. RPE 8–9, mahirap.

Z5 · Sprint. Bilis at anaerobic power; maiikli at mabibilis na rep. RPE 9–10, napakabilis.

  • Ang Critical Swim Speed ay ang iyong threshold pace, humigit-kumulang 1:35 kada 100 m dito. Ito ang slope ng 200 m at 400 m na effort, kaya pareho dapat na tunay na maximal at maayos ang pacing.
  • Lumangoy ng CSS bilang 400 m at 200 m na time trial sa iisang session, ganap na nakapagpahinga sa pagitan. Kung ang 200 m ay hindi gaanong mas mabilis kaysa sa 400-m pace, malamang hindi mo tinakbo nang sapat na mahirap ang 400 m.
  • Hindi maaasahan ang heart rate sa tubig, kaya ang CSS pace ang pinaka-praktikal na anchor para sa swim training.
Open the calculator →

What each number unlocks

Age or a measured max heart rate gives five heart rate zones as a percentage of max. If you only give age, max heart rate is estimated with the Tanaka equation (208 minus 0.7 times age), or the Gulati equation for women if you tick that box. Add a resting heart rate and you also get Karvonen zones, which scale with your heart rate reserve instead of max alone. Age also sets a MAF 180 aerobic ceiling.

A lactate-threshold heart rate gives Friel's seven LTHR zones, separately for running and cycling because most athletes threshold a few beats lower on the bike. FTP gives Coggan's seven power zones. Running critical power gives Stryd's five running power zones. A recent race result gives Daniels' VDOT paces, and a 400 m plus 200 m swim test gives Critical Swim Speed zones.

Same math as the calculators

Every card is produced by the same calculator that runs on its own page, fed the same inputs. The Karvonen card here and the Karvonen calculator cannot disagree, because they are one function. Each card links to its calculator, where you will find the method, its limits and the field test behind it.

Which zones to trust when they disagree

Zones from a threshold test (LTHR, FTP, critical power, a race result, CSS) beat zones from an age formula. Every age equation carries an error of about 10 to 12 beats per minute, which is most of a zone width. If you have a recent threshold number, train from that card and treat the %HRmax card as a cross-check.

Retest thresholds every 4 to 6 weeks in a build, or after a long break. Change the number, and the link changes with it.

Your link is your profile

There is no account and no database. Every number lives in the page address, so the link you copy is the whole profile. Anyone you send it to sees the same zones, in their own choice of kilometres or miles.

How it works

  1. 1Enter what you know. Fill in any of age, max or resting heart rate, LTHR, FTP, running critical power, a recent race time or a 400 m and 200 m swim test. Every field is optional.
  2. 2Read your zones. Each number unlocks the zone sets built on it, grouped by heart rate, running, cycling and swimming.
  3. 3Save the link. Copy the link to bookmark it or send it to a coach. It holds every number you entered.
  4. 4Print or download. Print the whole profile on paper, or download any single zone set as a PDF from its card.

Frequently asked questions

How do I find my training zones?

Start with one anchor number. Age alone gives estimated heart rate zones. A field test gives better ones: a 30-minute time trial for LTHR, a 20-minute power test for FTP, a recent race for running paces, or a 400 m and 200 m swim for CSS. Enter them here to see every zone set at once.

Is my data stored anywhere?

No. There is no account and no database behind this page. Your numbers are written into the page address, so the link itself is the only copy. Clear the fields or close the tab and nothing remains on our side.

Why do my heart rate zones differ between cards?

Each card uses a different anchor. Percent of max ignores resting heart rate, Karvonen scales with heart rate reserve, and LTHR zones are pinned to your threshold. When they disagree, trust the one built on a tested threshold over the one built on an age formula.

Can I use one set of zones for running and cycling?

Not quite. Threshold heart rate is usually a few beats lower on the bike than on the run, so this page keeps separate running and cycling LTHR zones. Power and pace zones are sport-specific by nature: FTP for the bike, VDOT paces and critical power for the run.

How often should I update my zones?

Retest your threshold numbers every 4 to 6 weeks during a training block, after an illness or a long break, and whenever sessions keep feeling easier or harder than their zone suggests. Update the number and copy the new link.

Sources

  • Tanaka, Monahan & Seals (2001) Age-predicted maximal heart rate revisited. J Am Coll Cardiol 37(1):153-156.
  • Gulati et al. (2010) Heart rate response to exercise stress testing in asymptomatic women. Circulation 122:130-137.
  • Karvonen, Kentala & Mustala (1957) The effects of training on heart rate. Ann Med Exp Biol Fenn 35:307-315.
  • Joe Friel The Cyclist's / Triathlete's Training Bible: LTHR test and zones.
  • Allen, Coggan & McGregor Training and Racing with a Power Meter, 3rd ed. (2019).
  • Jack Daniels Daniels' Running Formula, 3rd ed.: VDOT and training paces.
  • Wakayoshi et al. (1992) Critical velocity as an index of swimming performance. Eur J Appl Physiol 64:153-157.
  • Stryd Running critical power and power zones.
  • Philip Maffetone The MAF 180 formula.

Last updated 6 September 2026.

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