| Profile | Inputs | Primary aerobic range |
|---|---|---|
| Runner A | Age 35, Rest 60, Estimate 208 − 0.7×age | 131–141 bpm |
| Cyclist B | Age 28, Rest 52, Measured Max 196 | 124–135 bpm |
| Triathlete C | Threshold 170, Rounding 5 bpm | 145–150 bpm |
Examples are illustrative. Your zones depend on testing and fitness level.
- Steady aerobic: 30–60 minutes in Aerobic Base.
- Progression: finish the last 10 minutes near the upper aerobic limit.
- Long session: keep intensity controlled, extend duration gradually.
- Consistency: 2–5 aerobic sessions per week works well.
If fatigue rises, reduce intensity before reducing frequency.
HRmax = 220 − ageHRmax = 208 − 0.7 × ageHRmax = 211 − 0.64 × age
If you have a safe test result, use it.
HRR = HRmax − HRrest
Target = HRrest + HRR × intensity
Often gives better low-intensity targets than max-only percentages.
Target = LTHR × intensity
Use a recent threshold test for best accuracy.
Aerobic Base is the primary steady training zone in this tool. It is set around 60–70% of max, 50–60% of reserve, or 85–89% of threshold.
- Choose the zone model that matches your data.
- Enter age and either measured max or an estimate basis.
- For the reserve method, add resting heart rate.
- Press Calculate zones to view results above.
- Train mostly in Aerobic Base, especially early in a plan.
- Export CSV or PDF to keep a record and compare later.
If heart rate drifts upward at the same pace, reduce intensity or add recovery.
1) What is the aerobic training zone?
It is the steady intensity where oxygen supply matches demand. You can maintain it for a long time, recover quickly, and build endurance efficiently.
2) Which model should I use?
Use the reserve method if you know resting heart rate. Use the threshold method if you have a recent threshold test. Max-percentage is fine when you only know age.
3) Why does resting heart rate matter?
Two people can share the same max value but differ at easy efforts. Including resting heart rate adjusts targets to your personal range and often improves low-intensity accuracy.
4) My heart rate drifts up during steady work. What should I do?
That drift is common with heat, dehydration, or fatigue. Slow down slightly, shorten the session, hydrate, and keep most work within the aerobic range.
5) Are these zones exact?
No. Heart rate varies with sleep, stress, temperature, and caffeine. Use these as targets, then confirm with breathing, perceived effort, and pace or power.
6) How often should I update my zones?
Recheck every 6–12 weeks, or after a major fitness change. If your easy pace improves at the same heart rate, you may be ready to update.
7) What if I train without a heart rate monitor?
Use the talk test and perceived effort. Aerobic Base feels comfortably steady and conversational. You should finish feeling energized, not drained.
8) Is higher always better for fitness gains?
Not for endurance. Most progress comes from consistent easy volume. Add harder work only after you can hold steady aerobic sessions without excessive fatigue.