FAQ
Frequently asked questions
Which heart rate zone method is best for triathletes?
The Friel method (LTHR-based, 7 zones) is most popular among triathletes because it provides sport-specific zones anchored to lactate threshold. If you do not know your LTHR, the Karvonen method is a good alternative that accounts for resting HR.
How do I find my maximum heart rate?
The most accurate way is a graded exercise test. Field tests include a 3-minute all-out effort at the end of a hard tempo run. The Tanaka formula (208 - 0.7 × age) provides a reasonable estimate if testing is not possible.
What is the Maffetone MAF method?
The MAF method uses 180 minus your age as an aerobic ceiling. Training below this heart rate develops aerobic efficiency and fat-burning capacity. It is popular for base building and injury-prone athletes.
Should I use the same zones for swimming, cycling, and running?
No. Heart rate response differs by sport. Running HR is typically highest, cycling HR is 5-10 bpm lower, and swimming HR is 10-15 bpm lower due to body position and cooling effects. Use sport-specific thresholds when possible.
Evidence
References
- Age-predicted maximal heart rate revisited
Journal of the American College of Cardiology
- The effects of training on heart rate: a longitudinal study
Annales Medicinae Experimentalis et Biologiae Fenniae
- The Big Book of Endurance Training and Racing
Philip Maffetone
This calculator provides estimates based on published exercise science research. Individual responses vary. These outputs are not a substitute for coaching, medical clearance, or your own experience. Always listen to your body and consult a qualified professional before making significant changes to your training.
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