Triathlon Heart Rate
Find Karvonen heart rate zones for triathlon training using max and resting heart rate.
Triathlon Heart Rate Training Zones
Enter your maximum and resting heart rate to calculate five Karvonen training zones tailored to triathlon preparation. Each zone includes a recommended share of annual training time.
Why Heart Rate Zones Matter
Endurance performance depends on spending the right amount of time in low, moderate, and high intensity zones. Heart rate is a practical proxy for lactate-related training zones when tested values are available.
Zone Distribution Guidelines
Most annual hours should stay in Zones 1 and 2, with smaller portions in Zones 3-5. For broader heart rate tools, see our Target Heart Rate Calculator and Cycling Heart Rate Calculator.
Frequently Asked Questions
How do I find my maximum heart rate?
Use a recent field test, race finish, or lab measurement. A single measured max heart rate is usually more accurate than age-only estimates.
What is the Karvonen formula?
Target heart rate equals resting heart rate plus a fraction of heart rate reserve (max minus resting). It personalizes zones beyond simple percentages of max heart rate.
Which zone should I use for Ironman pacing?
Many athletes race Ironman near the top of Zone 2 or lower Zone 3, depending on fitness and course conditions.
Should I use heart rate for sprint intervals?
Short Zone 5 intervals often lag in heart rate response. Use perceived effort during the interval and review heart rate afterward.
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