Calculator for Training Zones

Athlete
Age:

Max HR 220

Resting HR

Reserve HR 220

Training HR

BPM 10 sec.

50% 110 18

55% 121 20

60% 132 22

65% 143 24

70% 154 26

75% 165 28

80% 176 29

85% 187 31

90% 198 33

95% 209 35

100% 220 37

Zone I (Recovery) <65% 143

Zone II (Extensive Endurance) 65-75% 143 165

Zone III (Intensive Endurance) 75-85% 165 187

Zone IV (Sub-Threshold) 85-90% 187 198

Zone V (Threshold) 90-95% 198 209

 Calculator for Training Zones

Zone VI (Anaerobic Endurance - Power)95-100% 209 220

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Threshold Training HR

Athlete ENTER NAME

Threshold HR 0
BPM

50% 0

60% 0

65% 0

81% 0

82% 0

88% 0

89% 0

93% 0

94% 0

99% 0

100% 0

102% 0

103% 0

105% 0

106% 0

Zone I (Recovery) 65-81% 0 0

Zone II (Extensive Endurance) 82-88% 0 0

Zone III (Intensive Endurance) 89-93% 0 0

Zone IV (Sub-Threshold) 94-99% 0 0

Zone V (Threshold) 100-102% 0 0

Zone VI (Anaerobic Endurance - Po 103-105% 0 0

Max Effort 106 + 0

Prepared by Bruce Craven

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VO2 SUMMARY
Athlete:
MVO2 0.00 HR

50% 0.00
55% 0.00
60% 0.00
65% 0.00 0
70% 0.00 0
75% 0.00 0
83% 0.00 0
90% 0.00 0
95% 0.00 0
100% 0.00 0

Zone I (Recovery) < 0

Zone II (Extensive Endurance) 0 0

Zone III (Intensive Endurance) 0 0

Zone IV (Sub-Threshold) 0 0

Zone V (Threshold) 0 0

Zone VI (Anaerobic Endurance - Power) 0 0

Prepared by Bruce Craven