Fitness / 01
Heart Rate Zones
Put in two numbers, get five zones back. These are the ranges you actually train in, not one figure to chase.
years
bpm
Take it right when you wake up, before you get out of bed. It puts your zones on heart rate reserve, so they keep up as your conditioning changes.Activity levelPick how hard you plan to go, or type your own number below.
of reserve
How hard you plan to work, as a share of your heart rate reserve. 0.7 or 70, either one means 70%. Just want the zones? Leave it blank.Target heart rate— bpmPick an activity level to see the number you are aiming for.
Maximum—
Resting—
Reserve—
Enter your age and resting heart rate to fill in the ranges.
Training zones
— resting— max
Zone 1 - RecoveryWarm-up, cool-down, easy movement between hard days.—
Zone 2 - AerobicConversational pace. The bulk of endurance work belongs here.—
Zone 3 - TempoComfortably hard. Improves sustainable pace.—
Zone 4 - ThresholdHard. Raises the ceiling on what you can hold.—
Zone 5 - MaximalShort intervals only. Minutes per session, not more.—
These are estimates. A max heart rate worked out from your age can be off by roughly 10–12 bpm from person to person. Train inside the range. Don't chase the exact number.
More numbers.
Calculator
Rate of Perceived Exertion
How many reps you had left, turned into a share of your max and a weight for the bar.
Open the calculatorCalculator
Reps in Reserve
Log a set with reps left in the tank and see the max it points to.
Open the calculatorCalculator
1–10 RM
A set to failure, and what that strength looks like from one rep to ten.
Open the calculator