Metrics

MHR

193

RHR

49

LTHR

178

HRR

144

Interactive Heart Rate Zone Analyzer

Adjust your metrics using the panel on the right to see real-time zone calculations.

Zone Comparison Overview

This chart visualizes your heart rate zones across the three calculation methods. Hover over any colored bar to see the precise BPM range.

Explore Zone Details

Select a method below to see a detailed breakdown of each training zone and its purpose. The chart above will also highlight your selection.

Zone 1

121 - 135 bpm

Recovery / Light

(50-60% HRR)

Method: HR Reserve

Zone 2

135 - 150 bpm

Endurance / Steady

(60-70% HRR)

Method: HR Reserve

Zone 3

150 - 164 bpm

Aerobic / Tempo

(70-80% HRR)

Method: HR Reserve

Zone 4

164 - 179 bpm

Threshold / Lactate

(80-90% HRR)

Method: HR Reserve

Zone 5

179 - 193 bpm

Max Effort / Anaerobic

(90-100% HRR)

Method: HR Reserve

Key Takeaways

How to Measure Your Max Heart Rate

The Hill Max Heart Rate Test is an effective field test to find your true maximum heart rate:

  1. Warm up with a 15-minute easy run on flat ground
  2. First hill climb: Run up a 1.5km hill at your 20-minute race effort pace
  3. Recover by jogging or walking back down
  4. Second hill climb: Run up at your 3km race effort (faster than 5k pace)
  5. Note the highest HR displayed during this run
  6. Recover until your HR drops 30-40 beats from peak
  7. Final hill sprint: Run halfway up the hill at all-out 1-minute effort
  8. The highest HR achieved in this final sprint is your true MHR
  9. Cool down with at least 10 minutes of easy jogging

Enter your measured MHR in the calculator to get the most accurate training zones.

HRR is More Personalized for Low Zones

The HRR (Karvonen) method uses your RHR to set a higher, more accurate lower bound for recovery zones. This is generally more effective for structured training.

LTHR is a Precision Tool

The LTHR method bases high-intensity zones directly on your functional threshold, providing the most precise targets for high-effort workouts like intervals and sustained tempo efforts.

MHR is Simple but Less Precise

The Max HR method is the simplest approach but doesn't account for individual variations in heart rate response. It's a good starting point if you don't know your LTHR or haven't measured your RHR.

Combining Methods for Best Results

For optimal training, consider using HRR for recovery and endurance zones (1-2) and LTHR for higher intensity zones (3-5). This hybrid approach provides the most personalized training targets across all intensities.