Maximal Heart Rate Training Calculator​

BY MY PRO COACH

Use this simple calculator to estimate your heart rate training zones based on your maximal heart rate. You can then print your results off or download as a PDF!

Step 1. Get Estimate Of My Maximum Heart Rate

Enter your maximum heart rate into the calculator below to work out your training zones.

As a more accurate method you could base it on the highest heart rate you’ve seen during a race in the last six months. Or do this field test.

Step 2. Calculate My Heart Rate Zones

Heart Rate Training ZonesFeelHeart Rate (beats per minute)
1Easy
2Steady
3Moderately Hard
4Hard
5Very Hard
Preview Our Standard Training Plans Below

AND READ OUR TOP TRAINING TIPS FOR YOUR EVENT

Are you over 40 or need more recovery?

Our Masters training plans might be suitable for you. They are designed for athletes over 40 (although plenty of younger athletes love them too) – with workouts that are just as tough, but with more scheduled recovery days, and more strength and conditioning work.

We'd love to hear your feedback!