Pick a method
Not sure? We estimate your max HR as 220 − age.
Your heart rate zones
- EEasy (E)Aerobic base, recovery and fat burning.124–150bpm
- MMarathon (M)Endurance at race pace.152–169bpm
- TThreshold (T)Lactate threshold — comfortably hard.167–175bpm
- IInterval (I)VO2max and aerobic power.175–190bpm
- RRepetition (R)Speed and running economy.–
How do you calculate heart rate zones?
Each zone is a percentage range of your maximum heart rate. The % of max HR method takes that percentage straight from your maximum. The Karvonen method uses your heart rate reserve (max HR − resting HR) and adds your resting HR back on — more personal because it factors in your fitness.
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.
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.
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