Heart Rate Training Zones
Training by heart rate zones helps you run at the right intensity for each session — easy enough on recovery days, hard enough on interval days. This reference explains the five standard zones, how to calculate them, and what each zone feels like.
The Five Heart Rate Zones
| Zone | Name | % Max HR | % HRR | Effort Feel | Typical Sessions |
|---|---|---|---|---|---|
| Zone 1 | Recovery | 50–60% | 50–60% | Very easy; can hold full conversation | Warm-up, cool-down, recovery runs |
| Zone 2 | Aerobic / Easy | 60–70% | 60–70% | Comfortable; can chat in sentences | Easy runs, long runs, base building |
| Zone 3 | Tempo | 70–80% | 70–80% | Moderate; can speak in short phrases | Tempo runs, marathon pace, steady state |
| Zone 4 | Threshold | 80–90% | 80–90% | Hard; only a few words at a time | Threshold runs, 10K pace, cruise intervals |
| Zone 5 | VO&sub2; Max | 90–100% | 90–100% | Maximum; cannot speak | Short intervals, hill reps, 1500m–5K race pace |
% Max HR is the simpler method — just a percentage of your maximum heart rate. % HRR (Heart Rate Reserve) uses the Karvonen formula and accounts for your resting heart rate, making it more personalised. Both methods are widely used.
How to Estimate Your Max Heart Rate
| Method | Formula | Notes |
|---|---|---|
| Classic formula | 220 − age | Simple but can be ±10–15 bpm off |
| Tanaka formula | 208 − (0.7 × age) | More accurate for older runners |
| Gulati (women) | 206 − (0.88 × age) | Developed specifically for women |
| Field test | 3 × 3 min hard efforts, take highest HR | Most accurate; requires fitness and a HR monitor |
No formula is perfectly accurate for every individual. If you have access to a heart rate monitor, a field test gives the most reliable result. Alternatively, your highest heart rate recorded during an all-out race effort is a good proxy.
Karvonen (HRR) Method
Target HR = Resting HR + (% × (Max HR − Resting HR))
Example: Age 35, resting HR 55 bpm, max HR 185 bpm. Zone 2 (60–70%):
Lower: 55 + 0.60 × (185 − 55) = 133 bpm
Upper: 55 + 0.70 × (185 − 55) = 146 bpm
How Much Time in Each Zone?
| Zone | % of Weekly Volume | Guideline |
|---|---|---|
| Zone 1–2 (easy) | 75–80% | The bulk of your mileage should be easy |
| Zone 3 (tempo) | 5–10% | Tempo and marathon-pace work |
| Zone 4–5 (hard) | 10–20% | Intervals, threshold, race-pace sessions |
The 80/20 rule is widely supported by research: roughly 80% of training time at easy effort (zones 1–2) and 20% at moderate-to-hard effort (zones 3–5). This approach builds aerobic fitness while minimising injury risk.
Related Calculators
- Heart Rate Zone Calculator — enter your age and resting HR to get personalised zones
Heart rate zones are guidelines, not rigid boundaries. Individual variation is significant — two runners of the same age can have max heart rates differing by 20+ bpm. If you have a heart condition or are new to exercise, consult your GP before training at high intensities.