Training Zones Calculator
Calculate your training zones using multiple algorithms and zone systems. Supports heart rate, pace, and power. Compare what Strava, Garmin, and TrainingPeaks expect.
Calculation Method
Uses resting HR for more personalized zones
Your Heart Rate Data
Don't know? Use 220 - age as estimate
Measure first thing in the morning
Zone System
Threshold Pace
Your threshold pace is the fastest pace you could sustain for about 60 minutes. Often estimated from a recent 10K or half marathon time.
Zone System
Functional Threshold Power (FTP)
Your FTP is the highest power you can sustain for approximately 60 minutes. Often estimated as 95% of your best 20-minute power.
Zone System
Enter your data and click Calculate to see your zones
Strava vs Garmin vs TrainingPeaks: Zone Differences Explained
Different platforms calculate training zones differently, which is why your Zone 2 on Strava might not match your Zone 2 on Garmin. Here's what each platform expects:
Uses simple % of max HR. Zones are fixed percentages. Cannot customize.
Supports both %Max HR and %HRR (Heart Rate Reserve). Fully customizable zones.
Uses LTHR-based zones. Supports pace, HR, and power. Highly customizable.
Uses either method. Includes sport profiles with different zone settings.
Why Your Zones Don't Match
The Karvonen (Heart Rate Reserve) method produces different zones than simple %Max HR because it accounts for your resting heart rate. For example, with Max HR of 185 and Resting HR of 55:
- 70% Max HR: 185 × 0.70 = 130 bpm
- 70% HRR (Karvonen): ((185-55) × 0.70) + 55 = 146 bpm
That's a 16 bpm difference! Garmin's "Heart Rate Reserve" setting uses Karvonen. Strava's zones use simple %Max HR. This calculator lets you compare both.
Understanding Training Zones
Very easy effort. You should be able to hold a full conversation. Used for warmups, cooldowns, and recovery runs. Most of your easy running should be in Zone 2, not Zone 1.
Easy effort where you can speak in complete sentences. This is where the majority (80%) of your training should occur. Builds aerobic base, improves fat burning, and develops endurance without excessive fatigue.
Comfortably hard. You can speak in short sentences. Often called "marathon pace" for experienced runners. Some coaches recommend minimizing time here ("no man's land") in favor of more Zone 2 and Zone 4 work.
Hard effort at or near lactate threshold. You can only speak a few words at a time. Sustainable for 20-60 minutes. Critical for improving race performance and pushing back your threshold.
Very hard to maximum effort. Speaking is nearly impossible. Sustainable for 3-8 minutes. Improves VO2max and anaerobic capacity. Used sparingly in interval sessions.
Frequently Asked Questions
What's the difference between 5-zone and 7-zone systems?
The 5-zone system is simpler and used by most consumer platforms like Strava. The 7-zone system provides more granularity, especially around threshold (zones 5a, 5b, 5c), and is preferred by coaches and advanced athletes for more precise training prescription.
Why are my Strava zones different from Garmin?
Strava uses fixed percentages of max HR and cannot be customized. Garmin allows you to choose between %Max HR and %HRR (Heart Rate Reserve/Karvonen) methods, and lets you customize exact zone boundaries. The Karvonen method produces higher zone values than simple %Max HR.
Which calculation method should I use?
Beginners: Start with %Max HR - it's simplest and doesn't require knowing your resting HR.
Intermediate: Use Karvonen (HRR) for more personalized zones that account for your fitness level.
Advanced: Use %LTHR if you know your lactate threshold from a proper test or time trial.
How do I find my lactate threshold heart rate?
The gold standard is a lab test, but you can estimate LTHR from a 30-minute time trial:
- Warm up for 15 minutes
- Run or ride as hard as you can sustain for 30 minutes
- Your average HR for the last 20 minutes is approximately your LTHR
What does 80/20 polarized training mean?
80/20 refers to spending 80% of your training time in easy Zone 1-2, and 20% in hard Zone 4-5, while minimizing time in Zone 3 ("the gray zone"). Research shows this distribution optimizes performance gains while managing fatigue. It's popularized by Matt Fitzgerald.