Coach Toolkit
Heart Rate Zone Calculator
Find your heart rate zones from your age. Add your resting heart rate if you know it, and the zones get more personal.
Nothing you enter is sent anywhere. This device may remember your last entries so you don't have to retype them.
For coaches: using this with a client
Taught in Lessons 6.2 and 6.7
- Have the client take their resting heart rate on a few mornings and use the average.
- Point them to Zones 2–3 for long sessions, and to short rests between sets so their heart rate stays up.
- Follow the ramp: about 50% effort in week 2, 75% in week 3, full effort in week 4.
- Ask about heart conditions and medication first. Anyone on a beta blocker or similar goes by how hard it feels and checks with their doctor.
Your heart rate zones
0 bpm
Estimated max heart rate (208 − 0.7 × age)
0 bpm
Your steady zone for long sessions (Zones 2–3)
| Zone | Heart rate | What it's for |
|---|
How we use it
- Time spent in your zone is what matters. Keep your rests short between sets so your heart rate stays up.
- Build up to it. In the program, week 2 is about 50% effort, week 3 about 75%, and week 4 is full effort.
If you have heart disease or symptoms like chest pain, dizziness or unusual shortness of breath, or you take medication that affects heart rate (like beta blockers), check with your doctor first. These zones may not apply to you.
Sources: Tanaka H, Monahan KD, Seals DR. Journal of the American College of Cardiology, 2001 (max heart rate). Karvonen method (heart rate reserve). American College of Sports Medicine (ACSM) exercise guidelines.
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