Heart-Rate Training Zones
Max heart rate and all five training zones — including Zone 2 for steady, easy cardio.
- Free · no sign-up
- Updates as you type
Your details
Count the pulse for 60 seconds right after waking, before getting up. Leave blank if you don't know it.
Your results
LiveZone 2 · easy cardio
139–151bpm
Can still talk in full sentences. Build up to 150+ minutes a week of brisk walks, cycling or easy jogs.
Max heart rate
186bpm
Tanaka: 208 − 0.7 × age
Zone 1 · Recovery 50–60%
127–139 bpm
Very easy — warm-ups, cool-downs and rest-day walks.
Zone 2 · Easy cardio 60–70%
139–151 bpm
Can talk in full sentences. Builds your aerobic base.
Zone 3 · Tempo 70–80%
151–162 bpm
Comfortably hard — short sentences only.
Zone 4 · Threshold 80–90%
162–174 bpm
Hard intervals — a few words at a time.
Zone 5 · Max effort 90–100%
174–186 bpm
All-out sprints of 10–60 seconds.
Keep a copy
We'll email these results, plus 6 ready-to-send WhatsApp check-in templates.
Educational estimate, not medical advice. Clients on BP or heart medicines (like beta-blockers) should ask their doctor for target zones.
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The tools do the maths. ZoetiCoach does the follow-up.
Daily WhatsApp check-ins from your own plans, in your voice — so clients stay on track between sessions.