Heart Rate Zones Calculator
Find your five training zones in beats per minute. Train in the right zone to build endurance, speed and recovery — instead of running every run at the same middling effort.
Max HR: 184 bpm · using heart-rate reserve (Karvonen)
Z1
Recovery
50–60% of max
122–134 bpm
Z2
Easy / Aerobic
60–70% of max
134–147 bpm
Z3
Tempo
70–80% of max
147–159 bpm
Z4
Threshold
80–90% of max
159–172 bpm
Z5
VO2 Max
90–100% of max
172–184 bpm
What the zones mean
Zone 1–2 build your aerobic base (most of your weekly running should live here). Zone 3 is steady tempo, Zone 4 is your threshold (comfortably hard), and Zone 5 is short, hard VO₂-max intervals. Most runners go too hard on easy days and not hard enough on hard days — zones fix that.
Max HR vs Karvonen
With only your age we estimate max HR (Tanaka: 208 − 0.7 × age) and take a percentage of it. Add your resting heart rate and we switch to the more personal Karvonen method, which uses your heart-rate reserve. Pair this with your VO₂ max and target pace to train smarter.