What are running heart rate zones?

Heart rate zones are ranges of beats per minute that correspond to different training intensities, from very easy recovery running to all‑out efforts. Most systems divide your training into 5 zones based on a percentage of your maximum heart rate or lactate threshold. Using zones helps you match each workout to the right effort instead of guessing by feel alone.

How do I estimate my maximum heart rate for running?

A simple estimate is 220 minus your age, but it can be off by 10 beats or more in either direction. A better approach is to use a hard but controlled 5–10 minute effort and look at your highest sustained heart rate, or to use data from a recent race. Over time, you can refine your max heart rate as you collect more workout and race data.

Which heart rate zone should I use for most easy runs?

Most of your easy mileage should be in Zone 2, roughly 60–75% of your maximum heart rate. In this zone you can speak in full sentences, breathing is controlled, and you finish runs feeling like you could comfortably keep going. Spending a lot of time here builds your aerobic base without excessive fatigue.

Is it bad to run in Zone 5 all the time?

Yes, trying to live in Zone 5 is a fast track to burnout and injury. Zone 5 efforts are very hard, short intervals designed to stress your top‑end speed and VO2max. They should make up only a small slice of your weekly training, usually a few minutes of total work in a structured workout, with plenty of recovery and easy running around them.

How accurate are heart rate zones from a calculator or watch?

They are good starting points but not perfect. Wrist‑based sensors can be noisy at high intensity, formulas for max heart rate are only estimates, and factors like heat, caffeine, fatigue, and dehydration can shift your heart rate up or down. Use zones as a guide, but always cross‑check with breathing, perceived effort, and pace.

Heart Rate Zone Calculator For Run Training

Enter your resting and max heart rate to get simple training zones for easy runs, tempo, threshold and intervals. Use this with your GPS watch or chest strap for smarter training.

Inputs

Resting Heart Rate (bpm) Max Heart Rate (bpm)

Don’t know your max? A rough estimate is 208 − (0.7 × age), but a real max test is more accurate.

Your Training Zones

Zones use the Karvonen formula (heart rate reserve). Always adjust by feel—if your “easy” zone feels hard, back off.

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