Free tool · 02
Know your zones.
A Karvonen zone calculator using your age and resting heart rate. Five zones, clear bpm ranges, and a simpler way to pace easy and hard days.
How it works
A training language you can use.
- 01
Measure your resting heart rate
Take it first thing in the morning, before coffee. The default is 60 bpm; use your own number if you have it.
- 02
Enter your age
The tool estimates max heart rate from age, then builds the zones from your resting rate.
- 03
Use the zones to pace
Keep most easy work in Zone 2. Use Zones 4 and 5 for the sessions that are meant to be hard.
The formulas behind the numbers:
max = 208 − (0.7 × age)zone bpm = resting + (max − resting) × zone %Estimates only. Heart rate varies with heat, sleep, caffeine, medication and stress. Ask a coach before building a block around a formula, and ask your provider about anything clinical.
Used for estimated max heart rate.
Default is 60. Measure first thing in the morning.
Estimated max heart rate
184bpm
Karvonen zones · 208 − (0.7 × 35) = 184 bpm max
Zones use your resting heart rate, so they move with your fitness — not just your age.
- Z1RecoveryVery easy. Conversation is effortless.122–134 bpm
- Z2AerobicEasy running. Full sentences are possible.134–147 bpm
- Z3TempoComfortably hard. Short sentences.147–159 bpm
- Z4ThresholdHard. A few words at a time.159–172 bpm
- Z5RedlineShort efforts only. Not a daily pace.172–184 bpm
What this means: most easy cardio should sit in Zone 2. Save Zones 4 and 5 for sessions that are supposed to be hard. If your easy runs keep drifting into Zone 3, slow down before adding volume.
Next step
Want a plan around those zones?
Ray has raced multiple marathons and is training for his first 50-miler. Bring your week and your goal to a free call.
- 01
Book the call
A short conversation about what you want to change.
- 02
Meet the coaches
Gonz and Ray tell you how the room works and what fits.
- 03
Train with the Tribe
Start in a session capped at ten people.