Heart Rate Zones Converter - Convert between 3, 5 and 6 zones

What is a Training Zones Converter?

Training Zones Converter is a tool for converting heart rate zone boundaries between three systems: 3 zones (simple), 5 zones (classic), and 6 zones (detailed). The calculator allows adapting training plans that use different methodologies to your preferred zone system.

How to Use the Zones Converter?

Enter your maximum heart rate and zone boundaries in any of the three systems (3, 5, or 6 zones). The calculator will automatically recalculate equivalent boundaries for the other two systems. You can manually adjust zone boundaries by dragging the dividers on the visual scale.

Training Zone Systems

**3-ZONE SYSTEM (for beginners and polarized training)** Zone 1 (Easy, 60-80% of max HR) • Recovery runs and long workouts • Developing aerobic base and fat metabolism • Can speak in full sentences • 70-80% of all training should be in this zone Zone 2 (Moderate, 80-90% of max HR) • Tempo workouts and threshold work • Improving lactate clearance • Conversation difficult, short phrases • 10-20% of training volume Zone 3 (Hard, 90-100% of max HR) • VO2max intervals and race pace • Maximum aerobic power • Cannot speak, heavy breathing • 5-10% of total volume, only in interval sessions **5-ZONE SYSTEM (classic, universal)** Zone 1 (Recovery, 50-60% of max HR) • Active recovery after hard workouts • Minimal stress on the body • Very easy pace, light breathing Zone 2 (Aerobic Base, 60-70% of max HR) • Foundation of endurance training • Development of mitochondria and capillarization • Comfortable pace, easy conversation • Most of training volume Zone 3 (Tempo, 70-80% of max HR) • Tempo running, marathon pace • Increasing lactate utilization efficiency • Conversation possible but requires effort • Medium duration workouts Zone 4 (Threshold, 80-90% of max HR) • Lactate threshold, anaerobic threshold • Developing ability to work at high intensity • Difficult to speak, focus on breathing • Short intervals 10-30 minutes Zone 5 (VO2max, 90-100% of max HR) • Maximum oxygen consumption • Developing aerobic power • Heavy breathing, maximum effort • Short intervals 3-8 minutes **6-ZONE SYSTEM (detailed, for professionals)** Zone 0 (Recovery, 50-60% of max HR) • Active recovery, light activity • Accelerating regeneration processes • Minimal load Zone 1 (Aerobic Base, 60-70% of max HR) • Foundation of aerobic endurance • Long low-intensity workouts • Fat oxidation, economy Zone 2 (Extensive Endurance, 70-75% of max HR) • Long tempo running • Transition from aerobic base to intensive work • Developing endurance for prolonged efforts Zone 3 (Intensive Endurance, 75-82% of max HR) • Pace slightly below threshold • Training muscular endurance • Half marathon and marathon pace Zone 4 (LT2 Threshold, 82-89% of max HR) • Anaerobic threshold, critical power • Maximum sustainable intensity • Developing lactate clearance Zone 5 (VO2max, 89-100% of max HR) • Maximum aerobic power • High-intensity intervals • Developing cardiorespiratory system

Frequently Asked Questions About Zones Converter

Which zone system to choose - 3, 5, or 6?

The choice depends on experience and goals: • **3 zones** - ideal for beginners and when using polarized training method (80% easy, 20% hard). Simple and clear. • **5 zones** - universal standard, suitable for most athletes. Provides detail without excessive complexity. Recommended for intermediate-level athletes. • **6 zones** - for experienced athletes and coaches who need maximum precision in load planning. Allows splitting aerobic and threshold work into finer gradations.

Can the converter be used for cycling and other sports?

Yes, the converter works with any heart rate zones, regardless of sport. HR zone boundaries are universal for running, cycling, swimming, cross-country skiing, and other cyclic sports. However, consider: • Maximum heart rate may differ between sports (typically 5-10 bpm higher in running than cycling) • For cycling, power-based zones (FTP) are often preferable to HR-based zones • In swimming, HR is typically 10-15 bpm lower due to horizontal body position If you train in multiple sports, determine maximum heart rate and zones for each sport separately.