Heart Rate Zone Calculator
Calculate heart-rate zones from lactate threshold HR (Coggan: Z1 <81%, Z2 81–89%, Z3 90–93%, Z4 94–99%, Z5 ≥100%) or from max HR with the classic five-zone model.
| Zone | Name | % | bpm |
|---|---|---|---|
| Z1 | Recovery | <81% | <136 |
| Z2 | Aerobic | 81–89% | 138–151 |
| Z3 | Tempo | 90–93% | 153–158 |
| Z4 | Threshold | 94–99% | 160–168 |
| Z5 | VO2max | ≥100% | 170+ |
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How heart-rate zones are calculated
LTHR zones are percentages of your threshold heart rate — usually more accurate for trained athletes than max-HR tables. Classic %HRmax zones (50–60, 60–70, 70–80, 80–90, 90–100%) are a fallback when you only know an estimated max.
Frequently asked questions
What is LTHR?+
Lactate threshold heart rate — the HR you can hold in a ~30–60 minute hard effort. Coggan’s five HR zones are percentages of that number, which tracks training intensity better than 220−age.
LTHR vs max HR — which should I use?+
Prefer LTHR if you have a recent test. Max-HR zones are a backup and often mis-place threshold because max HR varies widely between athletes.
What heart rate is zone 2?+
On Coggan LTHR: 81–89% of threshold HR. On classic max HR: about 60–70% of max. They are not the same number — pick one system and stay consistent.
Why do my watch zones look different?+
Garmin, Polar and others use their own break points. This calculator uses Coggan %LTHR and a classic 5-zone %HRmax model so you know exactly which percentages you are training.
Can I train cycling and running with the same HR zones?+
LTHR is sport-specific. Run threshold HR is often a few beats higher than bike. Test each sport, or start with one and refine.