Those without top-of-the-range Heart Rate monitors who would none the less like to train within specific HR ranges will find this Excel Spreadsheet based calculator handy.

The calculator was put together by Shawn Burke of Boston. Shawn may be contacted at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Here it is: Shawn's HR Range Calculator

Change your minimum and maximum heart rates in the spreadsheet and the calculator shows you the ranges within which to work.

The calculator implements various formulas: Karvonen, L4, VO2max and straight forward percentage. But these are academic; the important columns in the spreadsheet are those on the right hand side, which show you what your sustained heart rate should be to achieve the different levels of training. 

Most of them are self-explanatory. The “Interval 1” range is designed for longer intervals: greater than 15 minutes with 5 minutes or more for recovery. Effort is less than anaerobic threshold and simulates “break-away surge” situations. Shaun says that he typically uses the Interval 1 early in the off-season.

During the racing season he’ll do an endurance/extensive interval session on a Friday before a long “overdistance” workout on a Saturday.

The Interval 2 range is used for shorter intensive intervals (as short as 30-60 sec) or longer intervals, with shorter recovery periods. Short intervals simulate wake crossing sprints, while longer intervals resemble finishing sprints. Interval 2 training is at or slightly above your anaerobic threshold and is draining.

Interval 1 and Interval 2 ranges may be used together in ladder-type interval training sessions.

Shawn typically does one of these combined sessions once a week during the on-season to push his anaerobic threshold.

Thanks to Shawn for sharing his work – and to Johan for sending it in.

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