Enter your threshold heart rate for the most personal zones, or your maximum heart rate with your resting rate, and this calculator shows the beats per minute for each running zone.
© the5krunner. Link required.
Using a Garmin? See how it sets your max heart rate and lactate threshold, and why Karvonen and %Max HR zones can put your zone 2 several beats apart.
For cycling and swimming zones as well, use the free heart rate and power zone spreadsheet.
What to do with this number
- Read more about heart rate training and sports science.
- Check the maximum heart rate guides: Garmin max heart rate.
- Pair zones with paces from the VDOT calculator.
- Set power zones too: running power zones.
- Choose a watch with accurate sensors: best running watch.
- Build a base with the 5k training plan.
Quick answers
How do I calculate my heart rate zones?
Take your maximum heart rate and multiply by the zone edges, such as 60% and 70% for zone 2. If you know your resting heart rate, the heart rate reserve (Karvonen) method uses the gap between resting and maximum, which usually suits fit runners better.
What is zone 2?
Zone 2 is the easy aerobic zone, where you can speak in full sentences. On a percent of maximum model it is about 60 to 70 percent of your maximum heart rate, and most of your weekly running should sit in or near it.
What is my zone 2 heart rate by age?
Using the Tanaka estimate of 208 minus 0.7 times age, zone 2 at 60 to 70 percent is 112 to 131 beats per minute at 30, 108 to 126 beats per minute at 40, 104 to 121 beats per minute at 50 and 100 to 116 beats per minute at 60. Your own maximum may differ by around 10 beats, so use a measured value if you have one.
Is 220 minus age accurate?
It is a rough guide. Tanaka and colleagues found 208 minus 0.7 times age fits data better across ages, but individual maximums still vary by about 10 beats per minute either way. See Tanaka, Monahan and Seals, 2001.
How do I find my true maximum heart rate?
Use the highest value from a hard race finish or a progressive hill test, recorded with a chest strap. Read more on Garmin max heart rate.
Do my watch zones match this calculator?
Only if the watch uses the same method and the same maximum. Many watches default to an age-based estimate, so enter your own numbers there if they differ.
Does heart rate drift in hot weather?
Yes. Heat, dehydration and fatigue push heart rate higher at the same pace, so use pace and effort as a cross-check on hot days.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Kineon MOVE+: Red and infrared light for sore knees, Achilles and other joints after hard training. I use it.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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