Hub · heart-rate models
Heart Rate Training Zones
Every heart-rate zone model in one place: maximum heart rate, %HRmax 5-zone, Karvonen heart-rate reserve, MAF 180, and LTHR threshold zones. Pick the one that fits your data.
Max Heart Rate Calculator
Your maximum heart rate is the highest your heart can beat in all-out effort. Age formulas estimate it: Tanaka gives 208 − 0.7 × age; the classic 220 − age tends to run high. At age 35 that is roughly 184 and 185 bpm, but the real value varies by ±10–12 bpm, so test it to be sure.
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.
Karvonen Heart Rate Reserve Calculator
The Karvonen formula sets zones from your heart-rate reserve: maximum minus resting heart rate. Target = intensity% × (HRmax − RHR) + RHR. With a max of 185 and resting of 50 bpm (reserve 135), 70% gives 0.70 × 135 + 50 ≈ 145 bpm. Because it uses your resting heart rate, it personalises zones to your fitness.
MAF 180 Formula Calculator
Maffetone's 180 Formula sets your maximum aerobic heart rate at 180 minus your age, adjusted for health and training status. A consistent, injury-free 35-year-old gets 180 − 35 = 145 bpm; the aerobic training range is then about 135–145 bpm. Train at or below it to build a strong, low-stress aerobic base.
LTHR Heart Rate Zone Calculator
LTHR zones anchor to your lactate-threshold heart rate, the heart rate you can hold for about an hour, instead of an age-estimated maximum. Find LTHR from the final 20 minutes of a 30-minute time trial. Friel's model then sets Zone 4 (threshold) at 94–99% of LTHR for cycling and 95–99% for running.
Rowing Heart Rate Zones (UT2–AN)
Rowing uses a five-band heart-rate model: UT2 is 55–70% of maximum, UT1 70–80%, AT 80–85%, TR 85–95% and AN above 95%. At a maximum of 190 bpm, UT2, the aerobic bedrock, runs about 105–133 bpm and threshold AT 152–162 bpm. Most volume should be steady UT2.
XC Skiing & Biathlon Heart Rate Zones (I1–I5)
Cross-country skiing and biathlon use the Norwegian/FIS I1–I5 scale: I1 is 60–72% of maximum heart rate (<2 mmol/L lactate), I2 72–82% (~2), I3 82–87% (2.5–4), I4 87–92% (4–6) and I5 92–100% (>6). At a 190 bpm maximum, I1 runs 114–137 bpm and I3 156–165 bpm.
Ski Mountaineering Vertical Calculator
Ski-mountaineering is decided on the climbs, so vertical ascent rate (Vm/h) is the key anchor alongside 5-zone heart rate. VAM is vertical metres divided by hours: climbing 600 m in 30 minutes equals 1,200 m/h. Pace long climbs near 70–95% of test VAM, about 840–1,140 m/h here.