Triathlon Heart Rate Training Zones Calculator
Calculate personalized heart rate training zones for triathlon using the Karvonen formula
Personal Information
Your current age in years
Affects max heart rate calculation
Heart rate when completely at rest
Using Tanaka formula (208 - 0.7 × age)
Your Triathlon Training Zones
Active Recovery
Very low intensity, recovery sessions
Aerobic Base
Low intensity, conversational pace
Aerobic Threshold
Moderate intensity, steady effort
Lactate Threshold
Hard but sustainable effort
Neuromuscular Power
Very high intensity, short intervals
Lactate Thresholds
Lactate Threshold 1 (LT1)
First rise in blood lactate
Training: Zones 1-2
Lactate Threshold 2 (LT2)
Point where lactate accumulates rapidly
Training: Zone 4+
Recommended Annual Training Distribution
💡 Note: Most training should be easy (Zones 1-2), with targeted harder sessions
Training Zone Tips
Zone 1-2: 70-80% of total training time
Zone 2: Build mitochondrial density efficiently
Zone 3: Sweet spot training, use sparingly
Zone 4: Lactate threshold work
Zone 5: Short intervals, use RPE not HR
How to Measure RHR
Measure immediately upon waking
Take for 60 seconds while lying down
Average over 3-5 days for accuracy
Use chest strap or accurate wrist monitor
Triathlon Applications
Swimming
Focus on Zones 1-2 for technique work
Cycling
Most effective discipline for HR training
Running
Hardest to stay in low zones initially
Understanding Heart Rate Training for Triathletes
The Karvonen Formula
This calculator uses the Karvonen formula, which accounts for both your maximum and resting heart rates to create personalized training zones. The formula is:
Target HR = (HR Reserve × Intensity%) + Resting HRThis method is more accurate than age-based formulas because it considers your individual fitness level through resting heart rate.
Physiological Zones
- •Under LT1: Sustainable energy production, builds mitochondria
- •LT1-LT2: Sweet spot training, moderate lactate accumulation
- •Above LT2: High lactate, improves mitochondrial function
Training Distribution
Research shows that total training hours don't determine triathlon performance - the distribution across training zones does. Elite triathletes typically follow:
Race Pacing Guidelines
- Sprint Triathlon: Zone 4-5 intensity
- Olympic Distance: Zone 4 intensity
- Half-Ironman: Zone 3 intensity
- Ironman: Top of Zone 2 intensity
Discipline-Specific Considerations
🏊 Swimming
Heart rate response is delayed in water. Focus on technique and perceived effort for shorter sets. HR is most useful for longer aerobic sets.
🚴 Cycling
Most reliable discipline for HR training. Steady power output allows consistent heart rate. Great for building aerobic base in Zones 1-2.
🏃 Running
Highest impact on heart rate due to bodyweight load. Most athletes initially struggle to keep HR low. Build aerobic base gradually.