Which method should I use?

If you know your LTHR from a test, use the LTHR method as it is most accurate. If you only know your max HR, the percentage of max HR method works well. Karvonen is useful if you also know your resting HR.

How do I find my max heart rate?

The most reliable way is a supervised max HR test. The "220 minus age" formula is a rough estimate with a standard deviation of 10-12 bpm. A 30-second sprint up a steep hill after a warm-up can approximate it.

How do I find my LTHR?

Your LTHR is approximately your average heart rate during a 30-minute all-out time trial (take the last 20 minutes average). It corresponds closely to your FTP heart rate.

What is the Karvonen method?

The Karvonen method uses Heart Rate Reserve (HRR = Max HR - Resting HR) to calculate zones. Target HR = Resting HR + (HRR x intensity%). It accounts for individual fitness via resting HR.

BikeCalcs

Heart Rate Zone Calculator — Training Zones from HR

Calculate heart rate training zones from max HR, LTHR or using the Karvonen method.

MethodPick how zones are set: % of max HR (simplest), Friel LTHR (most accurate for cyclists), or Karvonen (uses resting HR).

Max Heart Rate

Your maximum heart rate in bpm. Best from a supervised max test; 220 minus age is a rough estimate (SD ~10–12 bpm).

How We Calculate This

Heart Rate Zone Methods

% of Max HR: Each zone is a percentage range of your maximum heart rate. Simple but less personalised.

LTHR-based: Zones are set relative to your lactate threshold heart rate. Uses Joe Friel's 7-zone cycling model (Z1 <81%, Z2 81–89%, Z3 90–93%, Z4 94–99%, then sub-threshold zones 5a 100–102%, 5b 103–106%, 5c >106% of LTHR), the most popular HR model with serious cyclists. Note: Friel's zones are heart-rate based — Andrew Coggan's separate 7-level system is a power (FTP) model, not a HR model.

Karvonen: Target HR = Resting HR + (Heart Rate Reserve x intensity%). More personalised as it accounts for resting heart rate.

Frequently Asked Questions

Related Calculators

FTP Calculator

Estimate your Functional Threshold Power from test results.

Power Zone Calculator

Calculate power-based training zones from your FTP.

Calorie Burn Calculator

Estimate calories burned cycling based on power, weight and duration.

TSS Calculator

Calculate Training Stress Score from power and duration.

Training Load Calculator

Track acute and chronic training load over time.

Last updated: 2025-02-20

All calculations are estimates. Always verify results and consult a professional bike fitter where appropriate.