Calculate Your Heart Rate Training Zones
Train smarter by knowing your optimal heart rate zones for different types of workouts.
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Heart Rate Zones Calculator
Your Heart Rate Training Zones:
| Zone | Heart Rate (bpm) | Intensity | Training Benefit |
|---|---|---|---|
| Zone 1 - Recovery | -- to -- bpm | 50-60% | Active recovery, warmup |
| Zone 2 - Endurance | -- to -- bpm | 60-70% | Base building, fat burning |
| Zone 3 - Aerobic | -- to -- bpm | 70-80% | Aerobic endurance, efficiency |
| Zone 4 - Threshold | -- to -- bpm | 80-90% | Lactate threshold, tempo |
| Zone 5 - VO2max | -- to -- bpm | 90-100% | Maximum oxygen uptake, speed |
Your Heart Rate Training Zones:
| Zone | Heart Rate (bpm) | Intensity | Training Benefit |
|---|---|---|---|
| Zone 1 - Recovery | -- to -- bpm | 50-60% | Active recovery, warmup |
| Zone 2 - Endurance | -- to -- bpm | 60-70% | Base building, fat burning |
| Zone 3 - Aerobic | -- to -- bpm | 70-80% | Aerobic endurance, efficiency |
| Zone 4 - Threshold | -- to -- bpm | 80-90% | Lactate threshold, tempo |
| Zone 5 - VO2max | -- to -- bpm | 90-100% | Maximum oxygen uptake, speed |
Understanding Heart Rate Training
Heart rate training allows you to precisely control the intensity of your workouts. Each zone targets different energy systems and provides specific training benefits:
- Zone 1 (50-60%): Very light intensity, perfect for recovery days and warmups.
- Zone 2 (60-70%): Light intensity, ideal for building endurance and burning fat.
- Zone 3 (70-80%): Moderate intensity, improves aerobic capacity and efficiency.
- Zone 4 (80-90%): Hard intensity, develops lactate threshold and tempo running ability.
- Zone 5 (90-100%): Maximum intensity, enhances VO2max and speed.
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Heart Rate Training Guide
Karvonen vs. Percentage Method
There are two main methods for calculating heart rate zones:
- Karvonen Method: Uses heart rate reserve (HRR), which is the difference between maximum and resting heart rates. This method is more personalized and accounts for individual fitness levels.
- Percentage Method: Uses simple percentages of maximum heart rate. This is easier to calculate but less individualized.
For most runners, the Karvonen method provides more accurate training zones.
Finding Your Resting Heart Rate
To accurately measure your resting heart rate:
- Take the measurement first thing in the morning
- Stay lying down and relaxed
- Count your pulse for 60 seconds
- Take readings for 3-5 days and use the average
- Recheck every 4-6 weeks as fitness improves
Heart Rate Training Tips
To get the most from heart rate training:
- Use a reliable heart rate monitor
- Allow 5-10 minutes for your heart rate to stabilize at the beginning of a run
- Factor in heat, humidity, and altitude, which can elevate heart rate
- Spend most training time (about 80%) in Zones 1-2
- Use Zones 4-5 sparingly for specific workouts
- Be aware that medications can affect heart rate
More Useful Running Calculators
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