Triathlon HR Zones — Sport-Specific
Swim/bike/run zones differ by 5–10 bpm. Karvonen with sport offset. 5 zones, 80/20 polarized. Avg race HR 155.
Why This Stat Matters
Why: Sport-specific zones: swim 5–10 bpm lower than run. Karvonen + offset. 80/20 polarized.
How: Enter resting HR, max HR, swim/bike offsets. Get 5 zones for swim, bike, run.
- ●Swim 5–10 bpm lower than run
- ●80/20 polarized
- ●Avg race HR 155
📋 Quick Examples — Click to Load
📊 Zone Midpoints by Sport
📈 Zone Width by Sport
🥧 Z2 by Sport
📊 Swim Offset Effect
For educational and informational purposes only. Verify with a qualified professional.
🏅 Sports Records
Swim 5–10 bpm lower than run
80/20 polarized training
Avg race HR 155 bpm
Sport-specific HR zones differ by 5–10 bpm. Swim and bike are typically 5–10 bpm lower than run at same effort. Karvonen formula with sport offset: Run zones as reference, subtract offset for swim/bike. 5 zones, 80/20 polarized training. Average race HR ~155 bpm. Sources: Joe Friel Triathlete's Training Bible, TrainingPeaks.
Sources: Joe Friel Triathlete's Training Bible, TrainingPeaks.
Key Takeaways
- • Swim/bike HR 5–10 bpm lower than run at same effort
- • Karvonen with sport offset for discipline-specific zones
- • 5 zones; 80% Z1–Z2, 20% Z4–Z5 (polarized)
- • Average race HR ~155 bpm; test max HR per sport
Did You Know?
How Do Sport-Specific Zones Work?
Karvonen Formula
Target HR = RHR + (HRR × %intensity). HRR = Max HR - RHR. More accurate than % of max alone.
Sport Offset
Swim: subtract 5–10 bpm. Bike: subtract 0–5 bpm. Run is reference. Offsets account for different physiology per discipline.
Application
Use run zones for run training. Use bike zones (offset) for bike. Use swim zones (offset) for swim. Match effort across sports.
Expert Tips
Zone Reference
| Zone | % HRR | Focus |
|---|---|---|
| Z1 Recovery | 50–60% | Recovery/Endurance |
| Z2 Endurance | 60–70% | Recovery/Endurance |
| Z3 Tempo | 70–80% | Tempo/Threshold |
| Z4 Threshold | 80–90% | Tempo/Threshold |
| Z5 VO2max | 90–100% | VO2max |
Frequently Asked Questions
Why do swim/bike/run HR zones differ?
Sport-specific zones differ by 5–10 bpm. Swimming is typically 5–10 bpm lower than run at same effort due to horizontal position, cooling, and smaller muscle mass. Bike is often 5–10 bpm lower than run.
What is the Karvonen method with sport offset?
Karvonen: Target HR = RHR + (HRR × %intensity). Sport offset: subtract 5–10 bpm for swim, 0–5 bpm for bike vs run. Run zones are the reference; swim and bike are offset lower.
What are the 5 heart rate zones?
Z1 Recovery 50–60%, Z2 Endurance 60–70%, Z3 Tempo 70–80%, Z4 Threshold 80–90%, Z5 VO2max 90–100%. Most training (80%) in Z2; 20% in Z4–Z5 for polarized training.
What is 80/20 polarized training?
80% of volume at low intensity (Z1–Z2), 20% at high intensity (Z4–Z5). Avoids the "gray zone" Z3. Research shows better adaptations than moderate-intensity-heavy training.
What is average race HR for triathlon?
Average race HR is often 155–165 bpm for Olympic, 150–160 for Half-Ironman, 145–155 for Ironman. Lower in swim (140–150), higher on run (160–170).
How do I find my max HR for each sport?
Run: hill repeats or 5-min all-out. Bike: 20-min FTP test or 5-min max. Swim: 200–400 m all-out. Sport-specific max can differ by 5–15 bpm. Test each discipline separately.
Key Statistics
Official Data Sources
⚠️ Disclaimer: Educational only. Individual variation exists. Consult a physician before intense training. Not medical advice.