Running Heart Rate Zones Calculator
Find your five training zones from your max heart rate. Add a resting heart rate and the calculator switches to the more personal heart-rate reserve method.
Max HR is estimated as 211 - 0.64 x age (Tanaka). Add a resting HR to switch to the more personal Karvonen reserve method.
| Zone | Heart rate (bpm) |
|---|---|
| Zone 1 - Recovery | 95 - 113 |
| Zone 2 - Easy | 113 - 132 |
| Zone 3 - Aerobic | 132 - 151 |
| Zone 4 - Threshold | 151 - 170 |
| Zone 5 - Max | 170 - 189 |
Training by heart rate
Most of your running should sit in zones 1 and 2, easy enough to hold a conversation. Threshold work lives in zone 4, and short, hard intervals push into zone 5. Keeping easy days truly easy is the habit that separates runners who improve from runners who stay flat.