Heart Rate Zone Calculator
Estimate your training zones based on your maximum heart rate. Use them to keep easy runs easy and hard sessions controlled.
Estimated max HR: 185 bpm
Z1 Recovery93–111 bpm
Z2 Easy111–130 bpm
Z3 Steady130–148 bpm
Z4 Threshold148–167 bpm
Z5 Hard intervals167–185 bpm
How this works
Heart rate zones are guides, not laws. They vary by person, day, weather and how well-rested you are. Use them with perceived effort.
These zones are estimates. If you have any heart concerns, speak to a qualified medical professional before training to heart rate.
Want a plan built around these numbers?
Runallo turns your paces and goals into a weekly adaptive plan.
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