Running Zone Heart Rate Calculator
Your Training Zones
| Zone | Intensity | Target BPM | Purpose |
|---|
Understanding Running Heart Rate Zones
Training by heart rate is one of the most effective ways to ensure you are running at the right intensity for your specific fitness goals. Instead of guessing your effort based on "feel," heart rate zones provide objective data to guide your workouts, whether you are training for a 5K or a marathon.
How These Zones Are Calculated
This calculator utilizes two primary methods to determine your training intensity:
- The Tanaka Formula: We use the modern formula (208 – 0.7 × Age) to estimate your Maximum Heart Rate (MHR), which research suggests is more accurate for active adults than the traditional 220-Age method.
- The Karvonen Formula (HRR): If you provide your Resting Heart Rate (RHR), the calculator uses Heart Rate Reserve. This is the difference between your Max HR and your Resting HR. This method is highly personalized because it accounts for your current cardiovascular fitness level.
The Five Training Zones Explained
Zone 1: Easy/Recovery (50-60%)
This should feel very easy. You can hold a full conversation without gasping for air. It is used for warm-ups, cool-downs, and active recovery days to flush out lactic acid.
This should feel very easy. You can hold a full conversation without gasping for air. It is used for warm-ups, cool-downs, and active recovery days to flush out lactic acid.
Zone 2: Aerobic Base (60-70%)
The "Goldilocks" zone for endurance runners. Training here builds your aerobic base, improves fat metabolism, and allows you to run for long durations with minimal fatigue. Most of your weekly mileage should be in Zone 2.
The "Goldilocks" zone for endurance runners. Training here builds your aerobic base, improves fat metabolism, and allows you to run for long durations with minimal fatigue. Most of your weekly mileage should be in Zone 2.
Zone 3: Tempo/Steady State (70-80%)
This is a "comfortably hard" pace. It improves your aerobic capacity and blood circulation. It is often used for tempo runs to prepare for half-marathon or marathon race paces.
This is a "comfortably hard" pace. It improves your aerobic capacity and blood circulation. It is often used for tempo runs to prepare for half-marathon or marathon race paces.
Zone 4: Anaerobic Threshold (80-90%)
You are breathing hard and can only speak in short sentences. Training in Zone 4 helps your body become more efficient at clearing lactic acid, increasing the speed you can maintain before "hitting the wall."
You are breathing hard and can only speak in short sentences. Training in Zone 4 helps your body become more efficient at clearing lactic acid, increasing the speed you can maintain before "hitting the wall."
Zone 5: Redline (90-100%)
This is maximum effort used for short intervals and sprints. It develops peak power and speed. You should only stay in this zone for very short bursts (seconds to a few minutes).
This is maximum effort used for short intervals and sprints. It develops peak power and speed. You should only stay in this zone for very short bursts (seconds to a few minutes).
Realistic Training Example
Imagine a 35-year-old runner with a resting heart rate of 55 BPM. Based on the Karvonen formula:
- Max Heart Rate: 184 BPM
- Heart Rate Reserve: 129 BPM
- Zone 2 Target: 132 – 145 BPM (The target for 80% of their runs)
- Zone 4 Target: 158 – 171 BPM (The target for weekly interval sessions)
Expert Tip: Always measure your resting heart rate in the morning immediately after waking up for the most accurate calculation. If you find yourself constantly hitting Zone 4 during "easy" runs, you are likely running too fast to build your aerobic base effectively!