Calculate training zones tailored for Swim, Bike, and Run based on your max heart rate.
Athlete Profile
Sport-Specific Zones
Zone
Run
Bike
Swim
No data available
About this calculator
Overview
Heart rate responses vary by sport due to gravity and muscle mass recruitment. Running typically elicits the highest heart rate, while cycling and swimming are lower.
💡
Pro Tips
Your cycling zones are usually 5-10 beats lower than running.
Swimming zones are usually 10-15 beats lower due to the cooling effect of water and horizontal position.
Test your max heart rate periodically as it decreases with age.
!
Fun Facts
"Zone 2 training is crucial for building endurance and burning fat."
"The 'Threshold' zone (Z4) is roughly the intensity you can sustain for an hour."
