Heart Rate Zones
Optimize your training intensity with personalized HR zones.
Zone 1: Recovery
50-60% Max HR
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Zone 2: Aerobic
60-70% Max HR
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Zone 3: Tempo
70-80% Max HR
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Zone 4: Threshold
80-90% Max HR
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Zone 5: Anaerobic
90-100% Max HR
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Enter your details to see zones
Training with Heart Rate
Swimming heart rates are typically slightly lower than running heart rates due to the horizontal position and the cooling effect of the water. This calculator uses the Karvonen formula if resting HR is provided, otherwise, it defaults to the standard formula (220 - age).