Running Pace to Heart Zone Calculator

Calculate which heart rate zone (1-5) your running pace falls into based on max heart rate.

Estimate: 220 - your age (or use measured max HR)

Heart Rate Zones

Zone 1 (50-60%): Recovery - Active recovery, warm-up
Zone 2 (60-70%): Aerobic - Endurance, fat burning
Zone 3 (70-80%): Aerobic - Cardiovascular fitness
Zone 4 (80-90%): Anaerobic - Speed, power, lactate threshold
Zone 5 (90-100%): Maximum - Maximum effort, short duration

How This Tool Works

This calculator determines which heart rate zone you're in based on your current heart rate and maximum heart rate. Heart rate zones are percentage ranges of your maximum heart rate, each targeting different physiological adaptations. Zone 1 (50-60% max HR) focuses on recovery and active rest. Zone 2 (60-70%) is the aerobic base building zone, ideal for fat burning and endurance development. Zone 3 (70-80%) improves cardiovascular fitness. Zone 4 (80-90%) is the anaerobic threshold zone for speed and power. Zone 5 (90-100%) is maximum intensity for very short durations.

Heart rate zones help you train at the right intensity for your goals, whether that's fat burning, endurance building, or high-intensity performance. Most training should occur in Zone 2 (60-80% of training time) for base building, with smaller amounts in higher zones for specific adaptations. The calculator uses your maximum heart rate (estimated as 220 minus your age, or use a measured value) to determine which zone your current heart rate falls into, helping you adjust your training intensity in real-time.

Heart Rate Zone Training

  • Zone 1 (50-60%): Recovery, warm-up, cool-down - Very light intensity
  • Zone 2 (60-70%): Aerobic base, fat burning - Light to moderate intensity
  • Zone 3 (70-80%): Aerobic fitness - Moderate to hard intensity
  • Zone 4 (80-90%): Anaerobic threshold - Hard intensity
  • Zone 5 (90-100%): Maximum effort - Very hard intensity, short duration

FAQ

  • What are the 5 heart rate zones?
    Zone 1 (50-60% max HR): Recovery zone for active recovery. Zone 2 (60-70%): Aerobic zone for endurance and fat burning. Zone 3 (70-80%): Aerobic zone for cardiovascular fitness. Zone 4 (80-90%): Anaerobic zone for speed and power. Zone 5 (90-100%): Maximum zone for very high intensity.
  • How do I calculate my maximum heart rate?
    The simplest estimate is 220 minus your age. For example, a 30-year-old would have an estimated max HR of 190 bpm. However, this is just an estimate - actual max HR varies by individual and can be measured through testing.
  • Which heart rate zone is best for fat burning?
    Zone 2 (60-70% max HR) is often called the "fat burning zone" because a higher percentage of calories come from fat at this intensity. However, higher intensity zones burn more total calories, so both approaches can be effective for weight loss.
  • How long should I train in each zone?
    Most training should be in Zone 2 (60-80% of training time) for base building. Zone 3-4 can be 10-20% for tempo and threshold work. Zone 5 should be minimal (5-10%) for high-intensity intervals. Zone 1 is for recovery days.
  • Can I use heart rate zones for all types of exercise?
    Yes, heart rate zones apply to all cardiovascular exercise including running, cycling, swimming, and rowing. However, the relationship between pace and heart rate may vary by activity type and individual fitness level.

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