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Heart Rate Zone Calculator
Calculate your five heart rate training zones using age-based estimation, a known max heart rate, or your lactate threshold.
Choose Your Method
Enables more individualized Karvonen method zones
How It Works
This calculator supports three methods for determining your training zones:
- Age-based Estimates max HR using both the classic formula (220 − age) and the Tanaka formula (208 − 0.7 × age).
- Known Max HR Uses your measured maximum heart rate for more individualized percentage-based zones.
- Lactate Threshold (LTHR) Calculates zones from lactate threshold heart rate, which better reflects individual fitness than an age-only estimate.
If you provide a resting heart rate, the calculator applies the Karvonen method so zone boundaries account for heart rate reserve.
Why It Matters
Training zones help distinguish easy aerobic work from tempo, threshold, and high-intensity efforts. SensAI records your zone breakdown after workouts and uses your performance and recovery trends when regenerating your weekly program.
See effort in the context of your whole week
Connect Apple Health and let SensAI combine workout performance with recovery trends when planning the week ahead.
