Training Zone Calculator
Find your heart rate training zones for effective triathlon training.
Estimate: 220 minus your age (or use a field test for accuracy)
Your Training Zones
Frequently Asked Questions
How do I calculate my heart rate training zones?
Zones are calculated as percentages of your maximum or threshold heart rate. Enter your max HR (or use the age-based estimate) above and the calculator returns five zones, from easy aerobic Zone 1 through to VO2 max Zone 5, in beats per minute.
What heart rate zone should I train in most for triathlon?
Roughly 70–80% of your weekly training time should sit in Zone 2 (easy aerobic). This builds the aerobic base and fat-burning efficiency that long-course racing relies on, with only 10–20% spent in threshold and VO2 max work.
Is 220 minus age accurate for max heart rate?
It is an estimate with a margin of roughly ±10–12 beats per minute, so it works as a starting point but not as a precise training tool. A 20-minute field test or a lab test gives a far more accurate threshold value to base your zones on.
Are bike and run heart rate zones the same?
No. Cycling heart rate typically runs 5–10 beats per minute lower than running at the same relative effort because of body position and reduced muscle mass involvement. Test each sport separately and keep two sets of zones.
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