Triathlon Heart Rate Training Zones Calculator

Your details

Cycling max HR is typically 5 bpm lower than running; swimming is typically 10 bpm lower. The calculator applies this offset automatically.
Used to estimate your maximum heart rate using the Gellish/ACSM formula (207 - 0.7 x age).
years
A tested max HR (from a field test or recent race) gives more accurate zones than the age-based estimate.
Measure first thing in the morning before getting out of bed. A lower resting HR generally indicates better aerobic fitness.
bpm
Zone 1 - RecoveryMax HR 183 bpm
119 - 132 bpm

Very easy effort, active recovery, warm-up and cool-down

Sport-adjusted max HR183bpm
Heart Rate Reserve128bpm
Zone 2 - Aerobic / Endurance132 - 145 bpm
Zone 3 - Tempo145 - 157 bpm
Zone 4 - Lactate Threshold157 - 170 bpm
Zone 5 - Anaerobic / VO2 max170 - 183 bpm
Zone 1 low119
Zone 1 high132
Zone 2 low132
Zone 2 high145
Zone 3 low145
Zone 3 high157
Zone 4 low157
Zone 4 high170
Zone 5 low170
Zone 5 high183
Zone 1 top132
Zone 2 top145
Zone 3 top157
Zone 4 top170
Zone 5 top183

Your running Zone 2 is 132 - 145 bpm.

  • Your heart rate reserve is 128 bpm, calculated as your running max HR (183 bpm) minus your resting HR (55 bpm). A higher reserve generally reflects better cardiovascular fitness.
  • Zone 2 (132 - 145 bpm) is your aerobic base. Aim for 70-80% of your weekly training volume here to build the endurance engine that powers long-course triathlon performance.
  • Your heart rate reserve is solid for endurance performance. Keep building Zone 2 volume and use Zone 4 work sparingly for threshold development.
  • For triathlon, Zone 3 effort is the "grey zone" - harder than easy but not hard enough to drive the same adaptations as Zone 4. Keep it below 10-15% of total weekly volume.

Next stepConsider doing a field test to find your true maximum heart rate - this gives more accurate zones than the age-based formula, which has a standard deviation of roughly 7-11 bpm.

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