Triathlon Heart Rate Zones
Calculate triathlon training heart rate zones for all three disciplines using the Karvonen formula.
Reviewed October 7, 2026 Runs in your browser — inputs are never stored
Triathlon Heart Rate Zones
This tool provides general sports and fitness estimates for educational purposes only. It is not medical advice — consult a physician before starting or intensifying training, especially if you have a cardiovascular condition.
About the Triathlon Heart Rate Zones
The triathlon heart rate zones calculator gives Karvonen-based training zones from your maximum and resting heart rate. Heart rate tends to run lower in swimming than in cycling and running, so many athletes use slightly lower targets in the pool.
How to use it
- 1Enter your maximum heart rate.
- 2Enter your resting heart rate.
- 3Read the zones for training.
Worked example
with a maximum of 185 and a resting heart rate of 60, the 60–70% zone is 135–148 bpm.
Common use cases
- Structuring multi-sport training
- Programming a multisport watch
- Keeping long sessions aerobic
Frequently asked questions
A:Zone-based training ensures you train at the right intensity for each workout, building aerobic base and avoiding overtraining.
Reviewed for accuracy · Last updated October 7, 2026
Formulas follow published sports-science literature and official league definitions (Karvonen heart rate reserve, Cooper and Bruce protocols, MET compendium values, and standard baseball, cricket, and basketball statistics).
CalcWisee Editorial Team
Calculator development and formula review
CalcWisee is an independent site founded by Ayman. Every calculator is built from a published formula or official definition, tested against hand-worked examples before it goes live, and corrected promptly when a reader reports an issue to ayman@calcwisee.com.
Expertise: Financial mathematics, Health and fitness formulas, Applied mathematics, Unit conversion standards
References & sources