Heart Rate Zones Calculator

The heart rate zones calculator defines effort zones from age, sex, and resting heart rate. It helps match each workout to its purpose, from recovery to high-intensity work.

Training in the right zone improves session quality and lowers the risk of overreaching. This is especially useful when balancing running, strength work, and racing in the same week.

Review your zones regularly and adjust your plan as fitness changes. Better heart rate control leads to more consistent training and performance.