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Running Heart Rate Zones

Calculate Karvonen heart rate training zones for running. Free running heart rate zones calculator for marathon training, race planning, and pace analysis.

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Inputs that matter
Age (years), Resting Heart Rate (bpm)
Output to expect
Running Heart Rate Zones
  • Check the units and required inputs before comparing results.
  • Keep the assumptions with a copied result so you can reproduce the calculation later.
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Reference & details

How it works

Karvonen Formula

The Karvonen method calculates target heart rate using heart rate reserve (HRR), defined as the difference between max HR and resting HR. This accounts for individual fitness levels, making zones more accurate than flat percentage approaches.

THR = ((HRmax - HRrest) × %Intensity) + HRrest

Five-Zone Model

Zone 1 (50-60% HRR): recovery and warm-up. Zone 2 (60-70%): aerobic base building. Zone 3 (70-80%): tempo and threshold work. Zone 4 (80-90%): VO2max intervals. Zone 5 (90-100%): anaerobic capacity and sprint efforts.

Max Heart Rate Estimation

When lab-tested HRmax is unavailable, the Tanaka formula provides a more accurate estimate than the classic 220-age method, particularly for trained athletes over 40.

HRmax = 208 - (0.7 × age)

Updated: July 2026

Example Scenarios

Age 35, resting HR 55 bpm, estimated max HR 184. Calculating Zone 2 for long run base building.

Age: 35Resting HR: 55 bpmHRmax: 184 bpm

→ Zone 2: 132–145 bpm

Age 45, resting HR 62 bpm, looking for Zone 4 targets for track repeats.

Age: 45Resting HR: 62 bpmHRmax: 177 bpm

→ Zone 4: 154–165 bpm

Common Mistakes to Avoid

Using 220-age for max heart rate

The 220-age formula has a standard deviation of ±10-12 bpm. Use a field test (e.g., 3-minute uphill all-out effort) or the Tanaka formula (208 - 0.7×age) for better accuracy.

Ignoring resting heart rate changes

Resting HR decreases as fitness improves. Re-measure resting HR monthly (seated, first thing in the morning, 3-day average) and recalculate zones accordingly.

Training exclusively in Zone 3

Polarized training (80% easy zones 1-2, 20% hard zones 4-5) produces better adaptations than chronic moderate intensity. Avoid the 'gray zone' trap.

FAQ

Karvonen is significantly more accurate because it incorporates resting HR, which reflects individual fitness. A fit athlete with low resting HR gets higher Zone 2 targets, matching their actual aerobic threshold better.

Every 4-8 weeks during structured training, or whenever resting HR changes by more than 3-5 bpm. Fitness gains lower resting HR, shifting all zones upward.

Yes. Heart rate zones are independent of modality. However, cardiac drift means HR rises over time at constant effort, especially in heat. Use RPE alongside HR for long sessions.

Brief HR spikes above calculated Zone 5 are normal during short maximal efforts. These indicate your actual HRmax may be higher than estimated. Consider a field test to refine your zones.

About Running Heart Rate Zones

Determine your personalized heart rate training zones using the Karvonen method. This formula accounts for both maximum heart rate and resting heart rate, producing more accurate intensity targets than simple percentage-of-max methods.