Zone Builder — Custom HR & Power Zones Calculator

Heart Rate Zones

Age

Resting HR (bpm) optional

Estimated Max HR: 185 bpm · Using percentage of max HR

Your Heart Rate Zones

Warm-up

Very light effort. Builds aerobic base and aids recovery.

93–111

bpm · 50–60%

Fat Burn

Light effort. Optimal for fat burning and building endurance.

111–130

bpm · 60–70%

Aerobic

Moderate effort. Improves cardiovascular fitness.

130–148

bpm · 70–80%

Threshold

Hard effort. Increases lactate threshold and speed.

148–167

bpm · 80–90%

Max

Maximum effort. Develops maximum performance and speed.

167–185

bpm · 90–100%

Tip: To enter zones in Garmin Connect, go to Training → Heart Rate Zones → Custom

Heart Rate Training Zones Explained

Training zones divide your heart rate range into bands of intensity, each targeting different physiological adaptations. Using zones correctly helps you balance training stress and recovery to maximise fitness gains.

The Karvonen Method

When you provide a resting heart rate, this calculator uses the Karvonen (heart rate reserve) method, which is more personalised than simple max-HR percentages:

Target HR = ((MaxHR − RestHR) × intensity%) + RestHR

Entering Zones in Garmin Connect

Garmin devices don't import zone files — you need to enter BPM ranges manually. In Garmin Connect web, go to Training → Heart Rate Zones, select your device, and enter the BPM values for each zone. The same page controls your watch's zone display during activities.