Heart rate zones
Enter your age and we work out the five training zones. If you know your maximum heart rate from a test, entering it gives a better result.
Measured in the morning before getting up
Fill in only if you measured it in a test; otherwise we estimate it from your age
Maximum heart rate
184
With a resting heart rate the zones use the Karvonen (heart rate reserve) method; without it they are plain percentages of maximum heart rate.
| Zone | Heart rate (bpm) |
|---|---|
| Zone 1 · RecoveryWarm-up, cool-down and recovery runs | 92 - 110 |
| Zone 2 · EasyLong easy runs, most of your weekly volume | 110 - 129 |
| Zone 3 · ModerateSteady runs, the marathon pace band | 129 - 147 |
| Zone 4 · ThresholdThreshold runs and long intervals | 147 - 166 |
| Zone 5 · MaximalShort hard intervals and the finishing sprint | 166 - 184 |
Maximum heart rate is estimated with the Tanaka formula: 208 - (0.7 × age). It is more accurate than the old 220-minus-age rule but still an estimate; an individual maximum can sit 10-15 beats either side.
These are general ranges and assume normal conditions. Trail, heat, elevation gain, wind and technical ground all make the real time longer.
Frequently asked questions
(10)
Why does zone 2 feel so slow?
Easy running is supposed to have a low heart rate. If zone 2 feels far too slow, either the estimated maximum is low for you or your easy runs have been too fast.
How do I measure my maximum heart rate?
After a warm-up, the highest value you see in two hard 3-4 minute hill repeats is a good estimate. If you have a history of heart problems, do not run this test without talking to your doctor.
What is the Karvonen method?
Karvonen sets zones as a percentage of heart rate reserve rather than of maximum heart rate. Reserve = maximum minus resting; a zone limit = resting + percentage x reserve. Enter your resting heart rate and this page switches to Karvonen, which fits trained runners better.
Why is my heart rate higher in the heat at the same pace?
This is cardiac drift: heat, humidity and fluid loss reduce stroke volume, so the heart needs more beats for the same work. Above 25 °C a 5-10 beat difference at the same pace is normal, and staying in the zone means accepting a slower pace.
Should I run by heart rate or by pace?
Heart rate is the better guide for easy and long runs because it accounts for fatigue and heat. Pace is the better guide for threshold and interval work, since heart rate lags 1-2 minutes behind and never reaches the target in short repetitions.
Can I use the same zones for running and cycling?
No. Maximum heart rate on the bike is typically 5-10 beats lower than running, because you are seated and using less muscle mass. If you do both, set the zones separately; carrying running zones to the bike keeps you permanently under target.
How slow should a zone 2 run be?
Slow enough to talk: full sentences yes, singing no. For most runners that is 60-90 seconds per kilometre slower than 10K race pace. It feels like walking for the first few weeks, and it is where most endurance is built.
How do I test my maximum heart rate?
A common field test: warm up for 15-20 minutes, then run a 3-4 minute steep hill or flat effort with rising intensity and finish the last 30 seconds all out, taking the highest number you see. Do it rested and ideally with medical clearance; formula estimates can be 10-15 beats off for an individual.
Why is my race heart rate above my target zone?
Race day adrenaline, a crowded start, heat and caffeine all push heart rate 5-15 beats higher at the same pace. Race on pace and perceived effort, and use heart rate for the post-race analysis.
How do caffeine, poor sleep and illness affect heart rate?
Caffeine lifts heart rate a few beats at the same effort, poor sleep and stress raise resting heart rate by 3-8 beats, and illness both raises resting values and suppresses high-intensity numbers. If resting heart rate sits 7-10 beats high for several days, back off.