HRZones Heart Rate Calculator

HRZones turns two numbers you already have, your age and your resting heart rate, into the five training zones you can pace a workout by. Pick the sport you are training in, and every zone is shown as a plain low to high range in beats per minute. It is built for runners, cyclists and swimmers who work to a zone plan and want the numbers to come from their own resting pulse, not from a generic chart. HOW IT WORKS Most zone charts start from 220 minus your age. HRZones keeps that as an option and adds a separate maximum heart rate estimate for running, cycling and swimming, so the sport sets the top of your range. Running uses 208 minus 0.7 times your age, cycling uses 202 minus 0.7 times your age, swimming uses 200 minus 0.7 times your age. The zones themselves come from the Karvonen method, which works from your heart rate reserve, the gap between your maximum and your resting heart rate, then adds your resting heart rate back in. Two people the same age with different resting pulses get different zones, which is the whole point of the method. WHAT YOU CAN DO - Enter your age and your resting heart rate in beats per minute - Switch between running, cycling, swimming and the classic 220 minus age - Read your estimated maximum heart rate in large type at the top of the screen - Get five zones as low to high bpm ranges: Recovery, Endurance, Tempo, Threshold, VO2 Max - See every figure recalculate as you type, with no calculate button to press - Open the About screen to read the Karvonen formula behind every zone - Use it in dark or light appearance, following your device setting - Run it on iPhone and iPad WHO IT IS FOR - Runners, cyclists and swimmers following a zone based training plan - Anyone who wants to check the zones a watch handed them against a second method - Anyone rebuilding a base after time off, whose resting heart rate has moved and whose old chart no longer fits PRIVACY HRZones makes no network requests. There are no accounts, no sign in, no analytics, no tracking and no ads. Nothing you type leaves your device and every calculation runs on the device itself, so it works with no connection. HRZones is a reference calculator for training, not a medical device. It does not diagnose or treat any condition and it does not replace advice from a clinician. Speak to your doctor before starting or changing hard training, especially if you take medication that affects heart rate.