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Triathlon Heart Rate Training Zones Calculator

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This calculator determines heart rate training zones for swimming, cycling, and running based on your maximum heart rate and resting heart rate. These zones help optimize your training intensity for different triathlon disciplines.

How To Use

How to use this calculator

Start with your values, or try a preset.

Step 1

Enter Maximum Heart Rate (bpm) and Resting Heart Rate (bpm) in the units shown.

Step 2

Read Zone 5: VO2 Max, Zone 4: Threshold, Zone 3: Tempo, Zone 2: Aerobic, and Zone 1: Easy (Recovery) in the results panel. Results update as you change the inputs.

Step 3

Choose a preset to load an example, then adjust the values for your situation.

Worked Examples

Example calculations

See the inputs and their calculated results.

Beginner

Maximum Heart Rate (bpm): 180; Resting Heart Rate (bpm): 65

Zone 5: VO2 Max: 168.5 bpm; Zone 4: Threshold: 157 bpm; Zone 3: Tempo: 145.5 bpm; Zone 2: Aerobic: 134 bpm; Zone 1: Easy (Recovery): 122.5 bpm

Intermediate

Maximum Heart Rate (bpm): 190; Resting Heart Rate (bpm): 55

Zone 5: VO2 Max: 176.5 bpm; Zone 4: Threshold: 163 bpm; Zone 3: Tempo: 149.5 bpm; Zone 2: Aerobic: 136 bpm; Zone 1: Easy (Recovery): 122.5 bpm

Advanced

Maximum Heart Rate (bpm): 200; Resting Heart Rate (bpm): 45

Zone 5: VO2 Max: 184.5 bpm; Zone 4: Threshold: 169 bpm; Zone 3: Tempo: 153.5 bpm; Zone 2: Aerobic: 138 bpm; Zone 1: Easy (Recovery): 122.5 bpm

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