Heart Rate Zone Calculator
Choose a calculation method to determine your optimal training zones
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Karvonen Formula
Uses your resting heart rate and maximum heart rate for personalized zones
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Max Heart Rate
Simple calculation based on age and estimated max heart rate
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Lactate Threshold
Uses your lactate threshold heart rate for precise training zones
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Upload Activity File
Analyze your workout data from GPX, FIT, or TCX files
Understanding Heart Rate Zones
Heart rate training zones help you optimize your workouts by training at the right intensity. Each zone corresponds to a percentage of your maximum heart rate and serves different training purposes.