Joe Friel
% of LTHRCycling, 7 zones
| Zone | % of LTHR | bpm |
|---|---|---|
| Z1 | <81% | – |
| Z2 | 81–89% | – |
| Z3 | 90–93% | – |
| Z4 | 94–99% | – |
| Z5a | 100–102% | – |
| Z5b | 103–106% | – |
| Z5c | >106% | – |
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Heart-rate zone calculator
Your threshold or max heart rate through four published zone systems, side by side.
Andrew Coggan
% of LTHRHR guide to the power levels
| Zone | % of LTHR | bpm |
|---|---|---|
| Z1Active Recovery | <68% | – |
| Z2Endurance | 69–83% | – |
| Z3Tempo | 84–94% | – |
| Z4Lactate Threshold | 95–105% | – |
| Z5VO2 Max | >106% | – |
Levels 6 and 7 have no heart-rate band (N/A in Coggan's table).
Polar
% of max HRDefault 5 zones
| Zone | % of max HR | bpm |
|---|---|---|
| Z1Very Light | 50–60% | – |
| Z2Light | 60–70% | – |
| Z3Moderate | 70–80% | – |
| Z4Hard | 80–90% | – |
| Z5Maximum | 90–100% | – |
Max HR is an age estimate (208 − 0.7 × age, Tanaka 2001).
Garmin
% of max HRDefault 5 zones
| Zone | % of max HR | bpm |
|---|---|---|
| Z1Warm-up | 50–60% | – |
| Z2Easy | 60–70% | – |
| Z3Aerobic | 70–80% | – |
| Z4Threshold | 80–90% | – |
| Z5Maximum | 90–100% | – |
Max HR is an age estimate (208 − 0.7 × age, Tanaka 2001).
Training by power? FTP and zones Power zones card
Estimates and starting points, not a lab test. Each system is shown as its publisher states it, never merged. A zone starts at the first whole bpm at or above its published %; gaps between bands go to the zone below. Max HR from age: 208 − 0.7 × age (Tanaka et al., 2001). Sources checked 14 Oct 2026: Joe Friel; Andrew Coggan; Polar; Garmin; Tanaka, Monahan & Seals 2001.
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