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.
Try Paicer FreeHow It Works
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
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.
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