Running Heart Rate Zones Calculator
Calculate your 5 training heart rate zones using the Karvonen formula.
Enter max and resting heart rate for personalized zones.
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Training Heart Rate Zones
Heart rate training zones are calculated using the Karvonen Formula, which accounts for your resting heart rate for more personalized zones.
Karvonen Formula:
Target HR = ((Max HR - Resting HR) × %Intensity) + Resting HR
The 5 Training Zones:
| Zone | Intensity | Purpose |
|---|---|---|
| Zone 1 | 50–60% | Recovery, warm-up |
| Zone 2 | 60–70% | Fat burning, endurance base |
| Zone 3 | 70–80% | Aerobic fitness, tempo |
| Zone 4 | 80–90% | Lactate threshold, speed |
| Zone 5 | 90–100% | VO2 max, sprints |
Estimating Max Heart Rate:
The simplest formula is: Max HR = 220 - Age
More accurate formulas:
- Tanaka:
Max HR = 208 - (0.7 × Age) - Gulati (women):
Max HR = 206 - (0.88 × Age)
How to find resting heart rate: Measure your pulse first thing in the morning before getting out of bed, for 3 consecutive days, and take the average.
Training tips:
- Spend 80% of training time in Zones 1–2
- Spend 20% in Zones 3–5 for optimal improvement
- This is known as the “80/20 rule” of endurance training