Heart Rate Pace Calculator
Calculate your target training zones using the Karvonen Formula.
Maximize Your Running Performance with Heart Rate Training
Understanding the relationship between your heart rate and your running pace is the key to sustainable progress. Instead of simply running as fast as you can, heart rate training allows you to target specific physiological adaptations, whether you are building endurance or increasing your VO2 max.
How the Karvonen Formula Works
This calculator utilizes the Karvonen Formula, which is widely considered more accurate than simple age-based formulas because it accounts for your unique Resting Heart Rate (RHR). The formula follows this logic:
Target Heart Rate = ((Max HR − Resting HR) × %Intensity) + Resting HR
The Five Training Zones
| Zone | Intensity | Benefit |
|---|---|---|
| Zone 1 (Recovery) | 50% – 60% | Active recovery, warming up. |
| Zone 2 (Aerobic) | 60% – 70% | Building endurance and fat metabolism. |
| Zone 3 (Tempo) | 70% – 80% | Improving aerobic capacity and blood circulation. |
| Zone 4 (Threshold) | 80% – 90% | Increasing anaerobic capacity and speed. |
| Zone 5 (Anaerobic) | 90% – 100% | Sprint performance and peak power. |
Real-World Example
Let's look at a 35-year-old runner with a resting heart rate of 55 BPM. Their estimated Max HR is 185 (220 – 35). If they want to run a Zone 2 Aerobic Base run (approx. 65% intensity):
- HRR = 185 – 55 = 130
- Target HR = (130 x 0.65) + 55 = 139.5 BPM
In this case, the runner should keep their pace steady enough to ensure their heart rate stays around 140 BPM to maximize endurance gains without overtraining.
Pace vs. Heart Rate
While your pace tells you how fast you are moving, your heart rate tells you how hard your body is working. On hot days or hilly terrain, your pace might drop significantly, but your heart rate will remain high. By focusing on the "Heart Rate Pace," you ensure that your body is getting the intended training stimulus regardless of external conditions.