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Heart rate zone calculator

Enter your max heart rate (or your age to estimate it) and, if you know it, your resting heart rate: you get your 5 training zones in beats per minute.

Model: % of max HR

ZoneHeart rateUse
Z1 · Recovery93–111 bpmRecovery, warm-up
Z2 · Aerobic111–130 bpmAerobic base, long run
Z3 · Tempo130–148 bpmTempo, marathon pace
Z4 · Threshold148–167 bpmThreshold, 10K to half pace
Z5 · VO2max167–185 bpmShort intervals, MAS

Indicative estimates: they assume training suited to the target distance and are not a substitute for medical advice.

Why train by heart rate zones?

Heart rate reflects the real intensity of the effort, whatever the climb, the heat or the fatigue. Training by zones avoids the most common trap: running easy days too fast. Most of your volume belongs in zone 2, where you build endurance without wearing yourself out.

Max heart rate: measured or estimated?

The 220 − age formula is very imprecise. Tanaka's (208 − 0.7 × age) is better on average, but individuals still vary by ± 10 bpm. The most reliable approach is to note the highest value reached at the end of a short race or a hard hill session.

Karvonen or % of max HR?

The Karvonen method accounts for your resting heart rate: zones are computed on your heart rate reserve (max HR − resting HR). It fits your fitness better, especially if your resting heart rate is low. Measure it on waking, lying down, several mornings in a row.

Frequently asked questions

Which zone for an easy run?

Zone 2: you should be able to speak in full sentences. If your heart rate climbs into zone 3 on every hill, walk or slow down — that is normal.

My watch shows different zones — which should I trust?

Watches use their own boundaries and often an estimated max heart rate. If you have measured yours, enter it in the watch: its zones will then match these.

Is wrist heart rate reliable?

Fine for steady running, less so for short hard efforts where it lags. For intervals, a chest strap is still more accurate.

Turn these numbers into a training plan.

Paceo builds your road, trail or ultra plan from your VO2max pace and your Garmin, Coros, Suunto or Strava workouts, then adjusts it every week.

Create my free plan

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Your likely 5K, 10K, half and marathon times from a recent race.