How do I find my maximum heart rate?

The most accurate way is a max test or an all-out race where you read off your peak heart rate. The 220 − age rule of thumb is a rough estimate that can be tens of beats off.

What is the Karvonen method?

Karvonen calculates target heart rate as ((max HR − resting HR) × intensity) + resting HR. By including your resting heart rate it accounts for your fitness, giving more personal zones.

Why are there five zones?

The five zones match the training intensities from easy to repetition. Each zone trains a different physiological system; a good week combines mostly zone 1-2 with measured time in the higher zones.

My heart rate is higher than the zone suggests — what now?

Heat, stress, poor recovery, and caffeine push your heart rate up. A consistently high heart rate at easy pace can signal fatigue. When in doubt, trust your pace and feel more.

Heart rate zones calculator — find your 5 training zones

Method

Pick a method

Estimate max HR from my age

Maximum heart rate

bpm

Not sure? We estimate your max HR as 220 − age.

Zones

Your heart rate zones

E
Easy (E)
Aerobic base, recovery, and fat burning.
124–150bpm
M
Marathon (M)
Endurance at race pace.
152–169bpm
T
Threshold (T)
Lactate threshold — comfortably hard.
167–175bpm
I
Interval (I)
VO2max and aerobic power.
175–190bpm
R
Repetition (R)
Speed and running economy.
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How it works

How do you calculate heart rate zones?

Each zone is a percentage range. The % of max HR method takes that percentage straight from your maximum (easy: 65–79%). The Karvonen method uses your heart rate reserve (max HR − resting HR) and adds your resting HR back on. It uses lower percentages, because your resting heart rate is already included: easy is 59–74% of your reserve (Daniels). That way Karvonen factors in your fitness.

Good to know

Which method should you pick?

If you only know your maximum heart rate, use % of max HR. If you also have a reliable resting heart rate (measured right after waking), Karvonen gives more realistic zones, especially for well-trained runners with a low resting heart rate.

Tips

Heart rate versus pace

Heart rate lags behind effort and is affected by heat, fatigue, and caffeine. Use zones as a guide, not a law. For short, fast repetitions (R) heart rate is useless — the effort is too brief for your heart to respond.

FAQ