RUNNER TOOLS
HEART RATE ZONES
Five training zones, from recovery to max effort.
Zone 1 · Recovery
125–138 bpm
Zone 2 · Easy / Aerobic
138–151 bpm
Zone 3 · Tempo
151–164 bpm
Zone 4 · Threshold
164–177 bpm
Zone 5 · VO2 Max / Max Effort
177–190 bpm
Uses the Karvonen (heart rate reserve) method. Max HR defaults to the common 220 minus age estimate if you don’t enter one — a lab or field test will always be more accurate than either formula.
This is a general fitness estimate, not medical advice — check with a doctor before starting an intense new training plan.