Conditioning
Heart Rate Zone Calculator
Estimate easy, tempo, and interval heart rate zones from age. A coaching range for runs and sport work, not a clinic reading.
Hunter: Easy work should feel easy. If you cannot talk in a sentence, you are not in the easy zone. I do not chase a number on a watch to prove the day counted.
Age-based max is an estimate
We use 208 minus 0.7 times age. That is a formula, not a lab test. A watch that measured you on a hard day will beat this page. Use the zones to keep easy days easy, not to grade your heart.
What I actually do with it
Most of the week should live in the easy range. Talk in a sentence. Save the high zone for short repeats if a coach asked for them. If you lift the same day, do not turn the run into a second max-out. Tired legs make ugly squats.
Sport days
Baseball and gym class already spike you. That is not a reason to add a long tempo because a chart had three colors. Log practice as practice. Use this tool when you pick a run on purpose.
What this page will not do
We will not read a heart condition off a calculator. If something feels off, tell a parent, coach, or clinician. This is a pace-keeping tool for athletes who keep mixing easy and hard until both get worse.
FAQ
Is this medical advice?
No. It is a coaching estimate from age. Talk to a clinician if you have a heart or health question.
Do I need a chest strap?
No. Wrist watches drift. Perceived effort still counts. If you can talk, you are probably easy. If you are gasping, you are not.
Can I use this for baseball conditioning?
Yes. Keep most running conversational. Save the high zone for short repeats a coach actually programmed.
Keep easy days easy, then log the lift in the free Vitality Engine. Conditioning is not a substitute for the working sets.