YSYamsquad

    Free training tool

    Training Zone Calculator

    Your Light Green, Green, Orange and Red zones from your max heart rate, with a starting pace for each from your 2k. They're the same zones I use with every athlete I coach.

    • Free, always
    • One signup opens every free tool and guide
    • The same thing I use with my own athletes
    • Emailed to you so you can open it on your phone at the erg

    How it works

    1. 1Enter your max heart rate, or your age if you don't know it yet (that's only a rough guess).
    2. 2Add a recent 2k time if you want a starting pace for each zone too.
    3. 3You get a heart-rate range and a starting split for each zone. Heart rate wins on the day, the paces are a starting point.

    Example

    Max heart rate 190 and a 7:00 2k

    • Light Green: under 114 bpm, 2:15 or slower
    • Green: 114–143 bpm, 2:05–2:15
    • Orange: 143–162 bpm, about 2:05 down to 1:51
    • Red: 162–190 bpm, quicker than about 1:51

    Already an athlete? Sign in and it's open straight away.