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 SvenMethodology

Name on the printout (optional)

Heart rate

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

Age (years)

Max heart rate (bpm)

Resting heart rate (bpm)

Running

Running LTHR (bpm)

Running critical power (W)

Recent race distance

Race time (h:mm:ss)

Cycling

FTP (W)

Cycling LTHR (bpm)

Swimming

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

400 m time (mm:ss)

200 m time (mm:ss)

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

Zone	Range	What it trains
Z1	Recovery 92–110 bpm	Active recovery and warm-up; promotes blood flow without adding fatigue. Very easy, RPE 1–2. Full conversation, barely breathing hard.
Z2	Endurance 110–129 bpm	Aerobic base, fat oxidation and capillary density, the bread-and-butter zone. Comfortable, RPE 3–4. Can hold full sentences.
Z3	Tempo 129–147 bpm	Aerobic capacity and muscular endurance; 'moderately hard' steady work. Working, RPE 5–6. Short sentences only.
Z4	Threshold 147–166 bpm	Lactate threshold, your sustainable race-pace ceiling. Hard, RPE 7–8. A few words at a time.
Z5	VO₂max 166–184 bpm	Maximal aerobic power and VO₂max via short, hard intervals. Very hard to maximal, RPE 9–10. No talking.

Recovery

92–110 bpm

Endurance

110–129 bpm

Tempo

129–147 bpm

Threshold

147–166 bpm

VO₂max

166–184 bpm

Z1 · Recovery. Active recovery and warm-up; promotes blood flow without adding fatigue. Very easy, RPE 1–2. Full conversation, barely breathing hard.

Z2 · Endurance. Aerobic base, fat oxidation and capillary density, the bread-and-butter zone. Comfortable, RPE 3–4. Can hold full sentences.

Z3 · Tempo. Aerobic capacity and muscular endurance; 'moderately hard' steady work. Working, RPE 5–6. Short sentences only.

Z4 · Threshold. Lactate threshold, your sustainable race-pace ceiling. Hard, RPE 7–8. A few words at a time.

Z5 · VO₂max. Maximal aerobic power and VO₂max via short, hard intervals. Very hard to maximal, RPE 9–10. No talking.

Zones are simple percentages of maximum heart rate (Z1 50–60% up to Z5 90–100%). They are easy to set but assume your HRmax is accurate.
Heart rate lags effort by 1–3 minutes and drifts upward in heat or dehydration ('cardiac drift'), so treat short, hard efforts by feel.

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

Zone	Range	What it trains
Z1	Recovery 117–130 bpm	Active recovery and warm-up; promotes blood flow without adding fatigue. Very easy, RPE 1–2. Full conversation, barely breathing hard.
Z2	Endurance 130–144 bpm	Aerobic base, fat oxidation and capillary density, the bread-and-butter zone. Comfortable, RPE 3–4. Can hold full sentences.
Z3	Tempo 144–157 bpm	Aerobic capacity and muscular endurance; 'moderately hard' steady work. Working, RPE 5–6. Short sentences only.
Z4	Threshold 157–171 bpm	Lactate threshold, your sustainable race-pace ceiling. Hard, RPE 7–8. A few words at a time.
Z5	VO₂max 171–184 bpm	Maximal aerobic power and VO₂max via short, hard intervals. Very hard to maximal, RPE 9–10. No talking.

Recovery

117–130 bpm

Endurance

130–144 bpm

Tempo

144–157 bpm

Threshold

157–171 bpm

VO₂max

171–184 bpm

Z1 · Recovery. Active recovery and warm-up; promotes blood flow without adding fatigue. Very easy, RPE 1–2. Full conversation, barely breathing hard.

Z2 · Endurance. Aerobic base, fat oxidation and capillary density, the bread-and-butter zone. Comfortable, RPE 3–4. Can hold full sentences.

Z3 · Tempo. Aerobic capacity and muscular endurance; 'moderately hard' steady work. Working, RPE 5–6. Short sentences only.

Z4 · Threshold. Lactate threshold, your sustainable race-pace ceiling. Hard, RPE 7–8. A few words at a time.

Z5 · VO₂max. Maximal aerobic power and VO₂max via short, hard intervals. Very hard to maximal, RPE 9–10. No talking.

Karvonen anchors zones to your heart-rate reserve (HRmax − resting HR), so it personalizes zones to your fitness better than plain %HRmax, a fit athlete with a low resting HR gets correspondingly lower targets.
Measure resting heart rate first thing in the morning, lying down, before caffeine. A 5-bpm error in RHR shifts every 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

Zone	Range	What it trains
MAF	Aerobic training range 135–145 bpm	Maximum aerobic function, builds fat-burning, mitochondria and a strong aerobic base with minimal stress. Easy and sustainable, RPE 3–4. Nose-breathing pace; you should be able to hold a conversation.

MAF

Aerobic training range

135–145 bpm

MAF · Aerobic training range. Maximum aerobic function, builds fat-burning, mitochondria and a strong aerobic base with minimal stress. Easy and sustainable, RPE 3–4. Nose-breathing pace; you should be able to hold a conversation.

Maffetone's method keeps almost all training at or below 145 bpm to build a deep aerobic base. The core range is 135–145 bpm.
Progress is tracked with a MAF test: at a fixed MAF heart rate, your pace should get faster over weeks. A plateau or regression signals overtraining, poor nutrition or stress.
It is deliberately conservative. Many athletes find it very slow at first, that is expected; the aerobic adaptations come with patience.

Open the calculator →

Running

Running heart rate zones (LTHR, Friel)

Lactate-threshold heart rate 165 bpm.

Lactate-threshold HR

165bpm

running LTHR

Zone	Range	What it trains
Z1	Active Recovery ≤ 139 bpm	Recovery jogs; promotes blood flow. RPE 1–2, very easy.
Z2	Endurance 140–147 bpm	Aerobic base and fat metabolism. RPE 3–4, easy conversational.
Z3	Tempo 148–155 bpm	Aerobic endurance, marathon-ish. RPE 5–6, comfortably hard.
Z4	Threshold 156–163 bpm	Lactate threshold; sustainable hard. RPE 7–8, ~1h race effort.
Z5a	VO₂max 164–168 bpm	Maximal aerobic power. RPE 9, 3–5 min efforts.
Z5b	Anaerobic Capacity 169–175 bpm	Anaerobic capacity. RPE 9–10, short reps.
Z5c	Neuromuscular ≥ 176 bpm	Speed and neuromuscular power. RPE 10, strides/sprints.

Active Recovery

≤ 139 bpm

Endurance

140–147 bpm

Tempo

148–155 bpm

Threshold

156–163 bpm

Z5a

VO₂max

164–168 bpm

Z5b

Anaerobic Capacity

169–175 bpm

Z5c

Neuromuscular

≥ 176 bpm

Z1 · Active Recovery. Recovery jogs; promotes blood flow. RPE 1–2, very easy.

Z2 · Endurance. Aerobic base and fat metabolism. RPE 3–4, easy conversational.

Z3 · Tempo. Aerobic endurance, marathon-ish. RPE 5–6, comfortably hard.

Z4 · Threshold. Lactate threshold; sustainable hard. RPE 7–8, ~1h race effort.

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

Z5b · Anaerobic Capacity. Anaerobic capacity. RPE 9–10, short reps.

Z5c · Neuromuscular. Speed and neuromuscular power. RPE 10, strides/sprints.

LTHR-based zones are more individual than %HRmax because they anchor to your actual threshold, not an age estimate. Cycling and running LTHR differ, so test each sport separately.
Field test: warm up, then ride or run a hard 30-minute solo time trial. Your LTHR is the average heart rate of the final 20 minutes (Friel's protocol).

Open the calculator →

Running pace zones (Daniels VDOT)

From a 5 km in 20:00.

VDOT

49.8

Daniels running fitness score

Zone	Range	What it trains
E	Easy / Long 4:54–5:53 /km	Aerobic base, capillaries, fat metabolism; most weekly volume. RPE 3–4, conversational.
M	Marathon 4:26–4:51 /km	Marathon-specific endurance and economy. RPE 5–6, steady.
T	Threshold 4:16–4:28 /km	Lactate threshold; comfortably-hard tempo and cruise intervals. RPE 7, ~1h race effort.
I	Interval 3:51–4:01 /km	VO₂max; 3–5 min hard reps. RPE 9, hard.
R	Repetition 3:19–3:42 /km	Speed, economy and running power; short fast reps with full recovery. RPE 9–10, fast and controlled.

Easy / Long

4:54–5:53 /km

Marathon

4:26–4:51 /km

Threshold

4:16–4:28 /km

Interval

3:51–4:01 /km

Repetition

3:19–3:42 /km

E · Easy / Long. Aerobic base, capillaries, fat metabolism; most weekly volume. RPE 3–4, conversational.

M · Marathon. Marathon-specific endurance and economy. RPE 5–6, steady.

T · Threshold. Lactate threshold; comfortably-hard tempo and cruise intervals. RPE 7, ~1h race effort.

I · Interval. VO₂max; 3–5 min hard reps. RPE 9, hard.

R · Repetition. Speed, economy and running power; short fast reps with full recovery. RPE 9–10, fast and controlled.

Your VDOT of 49.8 is a single number that captures current running fitness (a 'VO₂max' adjusted for running economy). Every training pace is derived from it.
VDOT comes from one recent, hard race or time trial. Use a result you raced all-out, ideally 5 km or longer; a half-marathon or 10 km gives the most stable estimate.
Switch the units toggle to read paces per mile. As you get fitter, re-race; your VDOT and all paces will update.
These are Daniels’ discrete training paces (E, M, T, I, R), not continuous zones: you run at each one for a specific purpose. The gaps between the harder paces (T, I and R) are intentional, not a glitch.

Open the calculator →

Running power zones (Stryd CP)

Running critical power 280 W.

Running Critical Power

280W

Zone	Range	What it trains
Z1	Easy ≤ 224 W	Recovery and easy aerobic running below CP. RPE 2–3, conversational.
Z2	Moderate 224–252 W	Aerobic endurance; long-run power. RPE 4–5, steady.
Z3	Threshold 252–280 W	At critical power, tempo / threshold running. RPE 6–7, comfortably hard.
Z4	Interval 280–322 W	Above CP, VO₂max intervals. RPE 8–9, hard.
Z5	Repetition ≥ 322 W	Severe-intensity reps and strides; neuromuscular power. RPE 9–10, very hard to maximal.

Easy

≤ 224 W

Moderate

224–252 W

Threshold

252–280 W

Interval

280–322 W

Repetition

≥ 322 W

Z1 · Easy. Recovery and easy aerobic running below CP. RPE 2–3, conversational.

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

Z3 · Threshold. At critical power, tempo / threshold running. RPE 6–7, comfortably hard.

Z4 · Interval. Above CP, VO₂max intervals. RPE 8–9, hard.

Z5 · Repetition. Severe-intensity reps and strides; neuromuscular power. RPE 9–10, very hard to maximal.

Running power (Stryd) zones anchor to your running Critical Power, not cycling FTP. The two are not interchangeable because running power includes the cost of vertical oscillation and form, not just propulsion.
Running power responds instantly to hills and wind where pace lags, which makes it excellent for even-effort pacing on undulating courses.

Open the calculator →

Cycling

Cycling power zones (Coggan)

FTP 250 W. Seven zones.

FTP

250W

Sweet Spot

220–235W

88–94% FTP

Zone	Range	What it trains
Z1	Active Recovery ≤ 138 W	Recovery; spins the legs without adding load. RPE 1–2, very easy.
Z2	Endurance 139–188 W	Aerobic base, fat oxidation, all-day pace. RPE 3–4, conversational.
Z3	Tempo 189–225 W	Aerobic endurance and muscular efficiency. RPE 5–6, comfortably hard.
Z4	Threshold 226–263 W	Lactate threshold, FTP work, the sustainable ceiling. RPE 7–8, 10–30 min reps.
Z5	VO₂max 264–300 W	Maximal aerobic power; 3–8 min intervals. RPE 9, very hard.
Z6	Anaerobic Capacity 301–375 W	Anaerobic capacity; 30s–3min efforts. RPE 9–10, near maximal.
Z7	Neuromuscular Power ≥ 376 W	Sprint and neuromuscular power. RPE 10, all-out sprints.

Active Recovery

≤ 138 W

Endurance

139–188 W

Tempo

189–225 W

Threshold

226–263 W

VO₂max

264–300 W

Anaerobic Capacity

301–375 W

Neuromuscular Power

≥ 376 W

Z1 · Active Recovery. Recovery; spins the legs without adding load. RPE 1–2, very easy.

Z2 · Endurance. Aerobic base, fat oxidation, all-day pace. RPE 3–4, conversational.

Z3 · Tempo. Aerobic endurance and muscular efficiency. RPE 5–6, comfortably hard.

Z4 · Threshold. Lactate threshold, FTP work, the sustainable ceiling. RPE 7–8, 10–30 min reps.

Z5 · VO₂max. Maximal aerobic power; 3–8 min intervals. RPE 9, very hard.

Z6 · Anaerobic Capacity. Anaerobic capacity; 30s–3min efforts. RPE 9–10, near maximal.

Z7 · Neuromuscular Power. Sprint and neuromuscular power. RPE 10, all-out sprints.

Andrew Coggan's seven-zone model expresses every zone as a percentage of Functional Threshold Power. Sweet Spot (220–235 W, 88–94% FTP) sits between Tempo and Threshold and gives a high training stimulus for moderate fatigue.
FTP is the power you could theoretically hold for about an hour. Re-test every 4–6 weeks; a stale FTP makes every zone wrong.

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

Zone	Range	What it trains
Z1	Recovery 1:43–1:47 /100m	Easy technique and recovery swimming. RPE 2–3, smooth.
Z2	Endurance 1:37–1:43 /100m	Aerobic base; long steady sets. RPE 4–5, comfortable.
Z3	Threshold (CSS) 1:33–1:37 /100m	Critical swim speed, your sustainable threshold pace. RPE 6–7, comfortably hard.
Z4	VO₂max 1:29–1:33 /100m	Maximal aerobic; race-pace intervals. RPE 8–9, hard.
Z5	Sprint 1:21–1:29 /100m	Speed and anaerobic power; short fast reps. RPE 9–10, very fast.

Recovery

1:43–1:47 /100m

Endurance

1:37–1:43 /100m

Threshold (CSS)

1:33–1:37 /100m

VO₂max

1:29–1:33 /100m

Sprint

1:21–1:29 /100m

Z1 · Recovery. Easy technique and recovery swimming. RPE 2–3, smooth.

Z2 · Endurance. Aerobic base; long steady sets. RPE 4–5, comfortable.

Z3 · Threshold (CSS). Critical swim speed, your sustainable threshold pace. RPE 6–7, comfortably hard.

Z4 · VO₂max. Maximal aerobic; race-pace intervals. RPE 8–9, hard.

Z5 · Sprint. Speed and anaerobic power; short fast reps. RPE 9–10, very fast.

Critical Swim Speed is your threshold pace, about 1:35 per 100 m here. It is the slope of the 200 m and 400 m efforts, so both must be genuinely maximal and well-paced.
Swim CSS as a 400 m and a 200 m time trial on the same session, fully rested between. If the 200 m is not much faster than 400-m pace, you likely didn't pace the 400 m hard enough.
Heart rate is unreliable in the water, so CSS pace is the most practical anchor for 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

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.
2Read your zones. Each number unlocks the zone sets built on it, grouped by heart rate, running, cycling and swimming.
3Save the link. Copy the link to bookmark it or send it to a coach. It holds every number you entered.
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.

Heart rate (any sport)

Heart rate zones (% of max)

Heart rate reserve zones (Karvonen)

MAF 180 aerobic ceiling

Running

Running heart rate zones (LTHR, Friel)

Running pace zones (Daniels VDOT)

Running power zones (Stryd CP)

Cycling

Cycling power zones (Coggan)

Swimming

Swim pace zones (CSS)

What each number unlocks

Same math as the calculators

Which zones to trust when they disagree

Your link is your profile

How it works

Frequently asked questions

Sources

Turn your zones into a daily plan