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Training Zones Generator

Updated Sep 2026 Used 0 times
Enter the measured valuesUse values from one internally consistent test or planning scenario.
Choose the physiological or performance reference.
Choose the convention you use consistently.
Used for maximum-HR and HRR modes.
Used only for HRR mode.
Used only for FTP mode.

Guest calculations stay on this device. Signed-in results sync privately.

Your result

Generated training-zone table

Enter your values, then calculate to see a verified result.

Inputs usedReview the information used for this result.
Full calculation and sourcesOpen Full calculation and sources to audit the formula, assumptions, fixtures, and interpretation limits.

Versioned calculationFormula v1.0.0

Method reviewed 2026-09-27TrainingPeaks - threshold and zone metric glossary; PubMed - age-predicted maximum heart-rate equationFormula v1.0.0

Method shown

The selected equation and assumptions stay visible.

Cross-checked

Supporting outputs expose unit and protocol mistakes.

Actionable

The result links to the next relevant planning task.

Result actions
1
Step 1Choose heart rate, HRR, or FTP.Five zones from max HR 190
2
Step 2Choose a 3-, 5-, or 6-zone convention.Five zones from max HR 190
3
Step 3Enter the measured reference values.Five zones from max HR 190

Interpretation

Percentage bands do not identify individual lactate or ventilatory thresholds.

Age estimates and wrist heart-rate readings can add error.

Power and heart-rate zones should not be treated as interchangeable during every session.

Use this result

Keep exploring

4 available tools
FTP CalculatorEstimate cycling FTP from a selected field-test protocol.Lactate Threshold CalculatorInterpolate LT1 and LT2 from an entered incremental test.TSS CalculatorCalculate power-based intensity and training stress.Training Zones GeneratorBuild a transparent 3-, 5-, or 6-zone table.
Public verification recordFormula v1.0.0
Review scope
Three Zone Counts, Three Bases, HRR Offset, Rounding, Unused Zones, And Invalid References.
Review team
CalculatorGeek Expert Review Team
Verified
2026-09-27
Next source review
2027-03-27
Automated fixtures
1 cases

Review method

Recompute Boundary = selected reference x band percentage; HRR boundary = resting HR + (max HR - resting HR) x percentage. independently; verify unit normalization, protocol selection, internal consistency, and invalid boundaries.

Known limitations

  • Percentage bands do not identify individual lactate or ventilatory thresholds.
  • Age estimates and wrist heart-rate readings can add error.
  • Power and heart-rate zones should not be treated as interchangeable during every session.

Primary sources

Latest update

2026-09-27 ยท Added complete endurance-suite calculator with verified model, source ledger, premium result, and unified contextual navigation.

Published calculation checks

CaseInputsExpected result
Five zones from max HR 190basis=max_hr, zone_count=5, max_hr=190 bpm, resting_hr=55 bpm, ftp_watts=250 wreference_value=190, zone_1_low=95, zone_1_high=114, zone_5_low=171, zone_5_high=190
On this page

Direct answer

The generator applies the selected 3-, 5-, or 6-zone percentage bands to maximum heart rate, heart-rate reserve, or FTP.

Zone models are conventions. Measured thresholds and coach or clinician guidance can justify different boundaries.

Translate the same reference into another convention with the Zones Converter or calculate FTP first with the FTP Calculator.

How to use the calculator

  1. Choose heart rate, HRR, or FTP.
  2. Choose a 3-, 5-, or 6-zone convention.
  3. Enter the measured reference values.
  4. Use the same method across training devices and reviews.

Continue with Check the worked example or Interpret the result safely for the next calculation.

Inputs, outputs, and result meaning

Inputs

  • Zone basis: Choose the physiological or performance reference.
  • Number of zones: Choose the convention you use consistently.
  • Maximum heart rate: Used for maximum-HR and HRR modes.
  • Resting heart rate: Used only for HRR mode.
  • Cycling FTP: Used only for FTP mode.

Outputs

  • Reference value: A displayed result from the stated method and the entered assumptions.
  • Zone 1 low: A displayed result from the stated method and the entered assumptions.
  • Zone 1 high: A displayed result from the stated method and the entered assumptions.
  • Zone 2 low: A displayed result from the stated method and the entered assumptions.
  • Zone 2 high: A displayed result from the stated method and the entered assumptions.
  • Zone 3 low: A displayed result from the stated method and the entered assumptions.
  • Zone 3 high: A displayed result from the stated method and the entered assumptions.
  • Zone 4 low: A displayed result from the stated method and the entered assumptions.
  • Zone 4 high: A displayed result from the stated method and the entered assumptions.
  • Zone 5 low: A displayed result from the stated method and the entered assumptions.
  • Zone 5 high: A displayed result from the stated method and the entered assumptions.
  • Zone 6 low: A displayed result from the stated method and the entered assumptions.
  • Zone 6 high: A displayed result from the stated method and the entered assumptions.

Formula and methodology

Method: Boundary = selected reference x band percentage; HRR boundary = resting HR + (max HR - resting HR) x percentage.

Three-, five-, and six-zone templates are calculated from one reference. Unused output slots return zero and are identified in the full table.

Worked examples

Five zones from max HR 190

The first 50-60% band becomes 95-114 bpm; the final 90-100% band becomes 171-190 bpm.

Interpretation and limitations

  • Percentage bands do not identify individual lactate or ventilatory thresholds.
  • Age estimates and wrist heart-rate readings can add error.
  • Power and heart-rate zones should not be treated as interchangeable during every session.

Frequently asked questions

Which zone model is best?

Use the one that matches your training plan and keep it consistent.

Why do devices show different boundaries?

Platforms use different methods, rounding, and zone counts.

Should I use measured max HR?

A valid measured value is generally more individual than an age estimate.

How should I compare results over time?

Repeat the same protocol, units, equipment setup, and environmental conditions, then review the supporting outputs rather than only the headline number.

Sources and transparency

CalculatorGeek independently recomputed every published fixture on 2026-09-27. Sources establish the equation, protocol, or interpretation boundary; they do not turn an estimate into a laboratory measurement or personalized advice.