Reference heart rates
Whole beats per minute, 100–220. This tool does not measure that value.
Method changes retain your entered reference values.
Your five zones
Enter heart rate
Use whole bpm: maximum 100–220. Or load an example below.
Know the denominator
bpm = round(maximum × percentage ÷ 100). Each bound rounds to the nearest whole beat per minute.
These five-zone bands and their use labels are coaching conventions. A label such as “Threshold” or “VO2 Max” does not measure that physiological point. The threshold method reaches 105% of entered threshold; that is not 105% of maximum heart rate.
The American Heart Association’s general heart-rate guide describes age estimates as averages. It does not validate this exact five-zone table. Choosing a method or entering a reference rate does not establish a weekly training distribution or an individual prescription.