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Heart Rate Zones

Calculate your personalized heart rate training zones using different methods. Understanding your HR zones helps you train at the right intensity for your goals, whether that's building endurance, improving speed, or maximizing recovery.

Why Use Heart Rate Zones?

Optimize training intensity
Prevent overtraining
Track progress accurately

Calculate Your Zones

Enter your details to get personalized heart rate training zones

Understanding Heart Rate Zones

Training Zones Explained

Zone 1-2: Recovery and aerobic base building
Zone 3: Aerobic capacity and tempo training
Zone 4: Lactate threshold and speed work
Zone 5: VO2 max and anaerobic capacity

Calculation Methods

220 - Age: Traditional method, good starting point
Tanaka Method: More accurate for most adults
Gellish Method: Research-based formula
Custom: Use your tested max heart rate

Training Tips

For Beginners

  • Start with 80% of training in Zones 1-2
  • Focus on building aerobic base first
  • Gradually introduce higher intensity work

For Advanced Athletes

  • Use Zone 4 for threshold training
  • Limit Zone 5 to 5-10% of total training
  • Monitor recovery with resting heart rate