❤️ Triathlon Heart Rate Zones
Use resting and maximum heart rate to create discipline-specific training zones that match triathlon demands.
Measure immediately after waking for best accuracy.
Swimming HR runs lower; cycling slightly lower than running—offsets applied automatically.
| Zone | % HRR | Heart Rate Range | Purpose |
|---|---|---|---|
| Zone 1 – Recovery | 60% – 70% | 131 – 145 bpm | Easy aerobic sessions, technique work, active recovery. |
| Zone 2 – Endurance | 70% – 78% | 145 – 155 bpm | Base aerobic conditioning, long rides/runs. |
| Zone 3 – Tempo | 78% – 84% | 155 – 163 bpm | Steady tempo, HIM race effort, sweet spot. |
| Zone 4 – Threshold | 84% – 92% | 163 – 174 bpm | Lactate threshold, Olympic distance race intensity. |
| Zone 5 – VO₂ / Race Pace | 92% – 100% | 174 – 185 bpm | High-intensity intervals, sprint triathlon efforts. |
How to Use This Calculator
Measure resting and max HR
Use morning resting heart rate and tested max (ramp test, race finish).
Select discipline
Generate zone offsets tailored to swim, bike, or run sessions.
Apply zones to workouts
Use HR range targets during endurance, tempo, and interval sets.
Re-evaluate regularly
Recheck every training block or when fitness changes to keep zones accurate.
Formula
Target HR = Resting HR + (Max HR − Resting HR) × Zone %
Discipline offset: swim −5 bpm, bike −3 bpm, run 0 bpm (adjust based on personal data).
The Karvonen formula individualizes heart rate zones based on heart rate reserve. Offsets account for lower HR response in water or cycling compared with running.
Training Insights
Triathletes balance three sports—heart rate zones help modulate intensity to avoid overtraining. Combine HR data with power and pace for a complete picture.
Coaching Tips
- Perform discipline-specific testing; pool vs open-water HR can differ.
- Use run HR to guide brick sessions after cycling.
- Monitor decoupling (HR drift) to refine endurance base.
When to Adjust
- New equipment (e.g., wetsuit, aero position) alters HR response.
- Heat, altitude, and hydration significantly affect readings.
- Re-test following a training block or after illness.
Frequently Asked Questions
Why do swim zones use lower heart rates?
Hydrostatic pressure and horizontal body position reduce HR in the water. Expect ~5 bpm lower at the same effort.
Should I rely on HR or power?
Use both. Power (bike) and pace (run) show external output; heart rate indicates internal load. Align the two for better pacing.
How do I measure max swim heart rate?
Perform a progressive swim test with a waterproof HR monitor or use a best-effort short race and adjust downward by 5–8 bpm.
What if my resting HR fluctuates?
Track a weekly average. Elevated resting HR may indicate fatigue or illness—adjust training accordingly.
Can I use this for duathlon?
Yes. Use bike and run zones accordingly; skip the swim adjustments if not applicable.