Free Running Tools
Heart RateZones
Calculate your personalized heart rate training zones using Maximum HR, Heart Rate Reserve, or Lactate Threshold methods.
Multiple calculation methods for accurate training zones
Calculate your personalized heart rate training zones using Maximum HR, Heart Rate Reserve, or Lactate Threshold methods.
Enter your heart rate details to see your training zones
Choose your preferred calculation method: Maximum Heart Rate, Heart Rate Reserve (Karvonen), or Lactate Threshold.
Enter your maximum heart rate (you can estimate this as 220 minus your age).
If using Heart Rate Reserve method, enter your resting heart rate (measured first thing in the morning).
If using Lactate Threshold method, enter your lactate threshold heart rate.
Click "Calculate Zones" to see your personalized training zones.
Use heart rate training zones to optimize your workouts. Training in the right zones helps improve endurance, speed, and recovery while preventing overtraining.