Hub · heart-rate models
Heart Rate Training Zones
Every heart-rate zone model in one place: max heart rate, %HRmax 5-zone, Karvonen heart-rate reserve, MAF 180 and LTHR threshold zones. Free, no signup.
Max Heart Rate Calculator
Your maximum heart rate is the highest your heart can beat at all-out effort. Age formulas estimate it: Tanaka gives 208 − 0.7 × age, the classic 220 − age runs high. At age 35 that is 184 and 185 bpm, but true values vary by ±10–12 bpm, so test it.
Heart Rate Zone Calculator
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 aerobic-base zone, is 111–130 bpm. Most easy training belongs 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. The zones follow 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 and an aerobic range of 135–145 bpm. Train at or below it to build the aerobic base.
Friel LTHR Heart Rate Zone Calculator
Joe Friel's heart-rate zones anchor to your lactate-threshold heart rate (LTHR) instead of an age-estimated maximum. Zone 5 splits into 5a, 5b and 5c, so the 5-zone model is usually shown as 7. Threshold (Zone 4) is 94–99% of LTHR for cycling, 95–99% for running. Find LTHR from the last 20 minutes of a 30-minute time trial.
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 190 bpm maximum, UT2 is 105–133 bpm and threshold AT 152–162 bpm. Most rowing 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 190 bpm maximum, I1 is 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 meters divided by hours: 600 m in 30 minutes is 1,200 m/h. Pace long climbs at 70–95% of test VAM, 840–1,140 m/h here.