Training Zone Calculations

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Sex: M
Age: 51

Karvonen Heart Rate Method

Run Cycle Swim
Zone 1 (Recovery)
Lower Limit = HRR * .60 + RHR 121 111 106
Upper Limit = HRR * .70 + RHR 133 123 118

Zone 2 (Aerobic, Endurance)

Lower Limit = HRR * .71 + RHR 134 124 119
Upper Limit = HRR * .75 + RHR 139 129 124

Zone 3 (Tempo)
Lower Limit = HRR * .76 + RHR 140 130 125
Upper Limit = HRR * .80 + RHR 145 135 130

Zone 4 (Anaerobic Threshold)

Lower Limit = HRR * .81 + RHR 146 136 131
Upper Limit = HRR * .90 + RHR 157 147 142

Zone 5 (Anaerobic, Speed)

Lower Limit = HRR * .91 + RHR 158 148 143
Upper Limit = HRR * 1.0 + RHR 169 159 154

Created by USAT Level 1 Certified Coach Kenneth E. Johnson, who is solely responsible for the content.
 Enter these values
Resting Heart Rate, Day 1: 48 ç Measure in the morning before you get out of bed
Resting Heart Rate, Day 2: 50
Resting Heart Rate, Day 3: 50

Tanaka Method
Run Cycle Swim
Zone 1
Lower Limit = MaxHR * 0.6 103 93 88
Upper Limit = MaxHR * 0.7 120 110 105

Zone 2 0 0 0
Lower Limit = MaxHR * 0.71 122 112 107
Upper Limit = MaxHR * 0.75 129 119 114

Zone 3 0 0 0
Lower Limit = MaxHR * 0.76 131 121 116
Upper Limit = MaxHR * 0.8 138 128 123

Zone 4 0 0 0
Lower Limit = MaxHR * 0.81 139 129 124
Upper Limit = MaxHR * 0.9 155 145 140

Zone 5 0 0 0
Lower Limit = MaxHR * 0.91 157 147 142
Upper Limit = MaxHR * 1 172 162 157

o is solely responsible for the content.

morning before you get out of bed

Hunt Study Method

Run Cycle Swim
Zone 1
Lower Limit = MaxHR * 0.6 107 97 92
Upper Limit = MaxHR * 0.7 125 115 110

Zone 2 0 0 0
Lower Limit = MaxHR * 0.71 126 116 111
Upper Limit = MaxHR * 0.75 134 124 119

Zone 3 0 0 0
Lower Limit = MaxHR * 0.76 135 125 120
Upper Limit = MaxHR * 0.8 142 132 127

Zone 4 0 0 0
Lower Limit = MaxHR * 0.81 144 134 129
Upper Limit = MaxHR * 0.9 160 150 145

Zone 5 0 0 0
Lower Limit = MaxHR * 0.91 162 152 147
Upper Limit = MaxHR * 1 178 168 163
 Borg Rate of Perceived Exertion
RPE # Breathing Rate Training Zone
6 No exertion
7 Almost nothing
1
8
9 Very light
10
Notice breathing deeper, but still
11
comfortable. Conversations possible
2
12
13 Aware of breathing harder; more
difficult to hold conversation
3
14
15 Starting to breathe hard & getting
uncomfortable
4
16
17 Deep and forceful breathing,
18 uncomfortable, don’t want to talk

19 Extremely Hard
5

20 Maximum Exertion
Karvonen Method HR Zones

Estimated Max Heart Rate: 169

(Avg) Resting Heart Rate (RHR): 49
Heart Rate Reserve (HRR): 120

Run Cycle Swim

Zone 1 (Recovery)
Lower Limit = HRR * .60 + RHR 121 111 106
Upper Limit = HRR * .70 + RHR 133 123 118

Zone 2 (Aerobic, Endurance)

Lower Limit = HRR * .71 + RHR 134 124 119
Upper Limit = HRR * .75 + RHR 139 129 124

Zone 3 (Tempo)
Lower Limit = HRR * .76 + RHR 140 130 125
Upper Limit = HRR * .80 + RHR 145 135 130

Zone 4 (Anaerobic Threshold)

Lower Limit = HRR * .81 + RHR 146 136 131
Upper Limit = HRR * .90 + RHR 157 147 142

Zone 5 (Anaerobic, Speed)

Lower Limit = HRR * .91 + RHR 158 148 143
Upper Limit = HRR * 1.0 + RHR 169 159 154

Zone 5a (Lactate Threshold)

Lower Limit = HRR * .91 + RHR 158 148 143
Upper Limit = HRR * .935 + RHR 161 151 146

Zone 5b (Aerobic Capacity)

Lower Limit = HRR * .94 + RHR 162 152 147
Upper Limit = HRR * .98 + RHR 167 157 152

Zone 5c (Anaerobic Capacity, Power)

Lower Limit = HRR * .981 + RHR 168 158 153
Upper Limit = HRR * 1.0 + RHR 169 159 154
Age-based Calculations

Tanaka Method - Max HR: 172

Tanaka Method
Zone 1 Run Cycle Swim
Lower Limit = MaxHR * 0.6 103 93 88
Upper Limit = MaxHR * 0.7 120 110 105

Zone 2
Lower Limit = MaxHR * 0.71 122 112 107
Upper Limit = MaxHR * 0.75 129 119 114

Zone 3
Lower Limit = MaxHR * 0.76 131 121 116
Upper Limit = MaxHR * 0.8 138 128 123

Zone 4
Lower Limit = MaxHR * 0.81 139 129 124
Upper Limit = MaxHR * 0.9 155 145 140

Zone 5
Lower Limit = MaxHR * 0.91 157 147 142
Upper Limit = MaxHR * 1 172 162 157
 HUNT Study - Max HR: 178

Hunt Study Method

Zone 1 Run Cycle Swim
Lower Limit = MaxHR * 0.6 107 97 92
Upper Limit = MaxHR * 0.7 125 115 110

Zone 2
Lower Limit = MaxHR * 0.71 126 116 111
Upper Limit = MaxHR * 0.75 134 124 119

Zone 3
Lower Limit = MaxHR * 0.76 135 125 120
Upper Limit = MaxHR * 0.8 142 132 127

Zone 4
Lower Limit = MaxHR * 0.81 144 134 129
Upper Limit = MaxHR * 0.9 160 150 145

Zone 5
Lower Limit = MaxHR * 0.91 162 152 147
Upper Limit = MaxHR * 1 178 168 163