Heart Rate Zone Calculator
Calculate your 5 heart rate training zones based on your maximum heart rate or estimated from age.
Best found from a max HR test or recent all-out effort.
Heart Rate Zones
Paicer supports heart rate zones alongside pace zones. Set them up once and your workouts sync to your Garmin with the right targets.
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Enter your known max heart rate for the most accurate zones, or enter your age for an estimate using the 220 minus age formula. The calculator outputs 5 zones from Recovery (Zone 1) through VO2max (Zone 5).
Tips for Better Results
- •A real max HR test gives zones that are 10 to 15 bpm more accurate than the age formula
- •Most of your running (about 80%) should be in Zone 1 and Zone 2
- •Use heart rate for easy runs and pace for structured speed work
Two Ways to Calculate Heart Rate Zones
The simple method takes a percentage of your maximum heart rate directly (Zone 2 = 60-70% of max HR). The Karvonen method instead uses your heart rate reserve, the gap between your resting and max heart rate: Target HR = ((Max HR - Resting HR) x %intensity) + Resting HR. Karvonen zones shift based on fitness, since a lower resting heart rate from training raises the reserve and changes the target ranges even at the same max HR.
Karvonen Example: Max HR 185, Resting HR 60
- Heart rate reserve = 185 - 60 = 125 bpm
- Zone 2 (60-70%): (125 x 0.6) + 60 = 135 bpm, (125 x 0.7) + 60 = 148 bpm, so 135-148 bpm
- Zone 4 (80-90%): (125 x 0.8) + 60 = 160 bpm, (125 x 0.9) + 60 = 173 bpm, so 160-173 bpm
Heart Rate Zones by % of Max HR
| Zone | % of Max HR | Name | Use |
|---|---|---|---|
| 1 | 50-60% | Recovery | Active recovery, warm-ups |
| 2 | 60-70% | Easy / Aerobic | Easy runs, long runs |
| 3 | 70-80% | Tempo | Steady-state, marathon pace efforts |
| 4 | 80-90% | Threshold | Tempo runs, cruise intervals |
| 5 | 90-100% | VO2max / Anaerobic | Hard intervals, hill repeats |
Frequently Asked Questions
HR Zones
The most accurate way is a max HR test: a hard 3-minute uphill effort after a thorough warm-up. The 220 minus age formula is a rough estimate that can be off by 10 to 15 bpm.
Zone 2 (60 to 70% of max HR) for most easy runs. You should be able to hold a full conversation. If you can only speak in short sentences, you are too fast.
Both have value. Pace zones are more precise for structured intervals. Heart rate zones are better for easy runs, hilly terrain, and hot weather where pace can be misleading.
The Karvonen method factors in your resting heart rate, not just your max, using the formula: Target HR = ((Max HR - Resting HR) x %intensity) + Resting HR. It is more personalized than the simple %max HR method because it accounts for individual fitness level.
It depends on the session. Easy runs target 60-70% of max HR (Zone 2), tempo runs target 80-88% (Zone 4), and hard intervals target 90%+ (Zone 5). Use the calculator above with your max HR or age to get your exact bpm ranges.
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