How to use it
- Enter age and optional resting heart rate.
- Choose zone method and review target ranges.
- Assign zone targets to conditioning sessions based on goal.
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Conditioning
Heart Rate Zones
Generate practical heart-rate training zones using standard or Karvonen methods for conditioning guidance.
Free to use. No account required.
- InputYour numbers
- EstimateA practical result
- DecisionYour next move
Live calculator
Enter the inputs. Keep the decision yours.
The estimate updates from the values below. Use it as a clear starting point, then apply the context that matters to you.
Calculate your max heart rate (using 220 - Age) and corresponding training zones. For more accuracy, use the Karvonen method which incorporates your Resting Heart Rate to determine intensity relative to your heart rate reserve. Zone 2 is ideal for building aerobic base; Zones 4/5 for high-intensity intervals.
What to enter
- Use a true resting heart rate taken under consistent conditions.
- Keep method consistent block-to-block for cleaner comparisons.
- Validate with perceived effort when wearable readings are noisy.
How to read the result
- Lower zones support base aerobic work and recovery sessions.
- Mid zones generally support tempo and threshold development.
- Top zones are for short, high-intensity intervals with controlled volume.
Worked example
Conditioning prescription for mixed goals
- Scenario
- A strength client needs conditioning added without crushing recovery.
- Workflow
- Calculate zones, then assign low-zone base work plus limited high-zone intervals.
- Decision
- Balance aerobic development and recovery by capping time in top zones.
Good to know
Frequently asked questions
Which method should I use for zone calculation?
Use one method consistently. Karvonen is often preferred when reliable resting heart rate data is available.
Are wearables accurate enough for zone work?
They are directionally useful, but pair readings with perceived effort and session context.
How often should zones be updated?
Re-check zones when fitness or resting heart rate meaningfully changes.
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